While adding strength building exercises into your cardio workout doesn’t reap you the full benefits of either – sometimes it’s the only way to fit in some strength work. And sometimes, it’s fun to break up the run – especially if a full run is sounding mentally taxing that day.

Check out these circuit run workouts you can do once a week. If you’ve never done a circuit run before, start with the beginner level and work up as your body adjusts. Circuit run workouts shouldn’t be exhausting and picking the correct difficulty is key.

Circuit Run Workouts for Any Level

As with any workout, you want to warm-up first. For these circuit run workouts, I recommend starting with a 5 minute brisk walk or jog. I like to get blood flowing to my legs, my heart rate up, and my muscles warm before attempting any stretches or strength exercises. Once you’re primed, follow this guide for a solid workout.

1. Lunges

Lunges work your glutes, hamstrings, and quadriceps. You also use your calf, abdominal, and back muscles to stabilize yourself which are all needed for runners.

Beginner: Do 5 front lunges for each leg. 10 total.

Intermediate: Do 10 front lunges for each leg. 20 total.

Advanced: Adding an upper body twist to each lunge. 20 total.

*Then jog or run for 5-10 minutes, depending on the length of the workout

2. Squats

Squats work your full body, including your core, hips, buttocks, and leg muscles.

Beginner: 10 squats

Intermediate: 25 squats

Advanced: 10 burpees (squat, kick your feet back, push up, return to squat, jump up)

*Jog or run 5-10 minutes

3. Plank

Planks are great to work the entire posterior chain and core. Focus on form!

Beginner: 30 second plank

Intermediate: 1 min plank or two 30 second planks with rest in between

Advanced: Side plank to straight plank to other side plank – 1:30 total time

*Jog or run 5-10 minutes

4. Push ups 

Push ups are total body strength building, focusing on upper body and core strength.

Beginner: Standing push ups against a tree, bench, fence, or wall, 5 or to exhaustion

Intermediate: Push ups on your knees, 10 or to exhaustion

Advanced: As many full push ups as you can do in 45 seconds

*5 minute cool down jog

Total running time: 25-40 minutes

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With these circuit run workouts, you’ll get a well-rounded workout in just 30 minutes. It’s a way to add variety, introduce yourself to new workouts, and build in some more jogging minutes!