Feb 24

Indoor Sweat Sessions – Workouts for Runners!

Just because you cannot make it to the gym is less then zero excuse to skip your workout. I personally would much rather be outside then cycling, running or strength training in my basement but, if life and the weather leave me no other option, you can bet I will be sweating it out right next to the bar and pool table we have down there.

At least five other ladies agree with me, which is why we want to give you a workout round-up (insert yee-haw here) with six indoor sweat sessions that are ideal for runners, but really, anyone can do them!

Yes you can.

Just do it.

Ok, just look at them and pretend you will do one later.

Fine. Just pin it!

Check out these 6 workouts for runners the next time you need a quick sweat session while stuck inside.


Allie’s Workout

I have done a version of this many times and usually in conjunction with a bike or run. It’s a combination of strength and cardio so feel free to mix and match as time allows:


Just in case you’re wondering how to do some of these, I have provided links to perfect form videos:

Walking Plank

Bent Knee Leg Lifts < – – this video is hilarious. This girl LOVES her booty!


Lunge Knee Pull

Seated Russian Twist

Alternating Lunge Jumps

The rest should be self-explanatory but, if not, leave a comment and I will gladly help you out.

And because we all have different tastes when it comes to sweat, I’m more then happy to offer you a wide variety of workouts, courtesy of some of the most experienced runners on the internet:

Angela | Happy Fit Mama

Try this bodyweight tabata the next time you are stuck inside and need a quick sweat session. happyfitmama.com


Sarah | Run Far Girl

Indoor Sweat Session for Runners-RunFarGirl


Nellie | Brooklyn Active Mama



Laura | This Runner’s Recipes 

Stuck Inside Sweat Session - TRR


Carly | Fine, Fit Day

Indoor workout pin exercises

We will be doing this round-up, with a variety of workouts and themes, once a month. So clear your calendar and get ready to fill it with a new and different training sessions that add variety and makes those muscles think…and therefore get stronger, better, faster and leaner!

Which one will you try?

What is your favorite form of cross training?

What other types of workouts would you like to see?


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  1. Thanks for sharing this. I have needed to do some core work lately. Honestly, I’ve just been lazy about it so I’m going to use this as motivation LOL.
    Hollie recently posted…Training: 77 miles, 5k PR and Flower CannonsMy Profile

    1. I cannot imagine how much speedier you would be if you did core work! Maybe you shouldn’t?? LOL!!

  2. Yaaaaaaay! I love how this turned out! See what happens when like minded women team up for greatness?! Winning! I can’t wait to try all of them because I’ve been getting more and more comfortable with working out at home!
    Nellie @ Brooklyn Active Mama recently posted…6 Amazing Indoor Workouts For RunnersMy Profile

    1. YES!!!!!! Agreed on all levels but, as I have been saying, your lunge workout scares me!!

  3. A yew haw and a woo hoo!!!! I’d rather be outside but life throws indoor workouts at you sometimes.
    Angela @ Happy Fit Mama recently posted…Bodyweight Tabata + 6 Indoor Workouts for RunnersMy Profile

    1. Yes it does – but not for you today! Enjoy your mountain air my sista!

  4. I’m so excited to be collaborating with you and all of these awesome ladies on this! I’m pretty sure your workout would kick.my.butt. I love running, but I need to focus on strength also and these workouts are perfect to tack on after a run or on a rest day.
    Laura @ This Runner’s Recipes recently posted…6 Indoor Workouts for Runners {Monthly Workout Roundup}My Profile

    1. They are definitely perfect for an easy day or rest day. Trust me, as an almost 41 year-old, all the strength training really helps!!

  5. So freaking thrilled to be part of this ridiculously awesome round up! And I love the ‘just do it…fine just pin it!” ha ha ha! And of course your workout *begins* with burpees. I guess you don’t win swords by sitting on your butt, right??
    Carly @ Fine Fit Day recently posted…Runner’s At Home Workout – Monthly Workout Round UpMy Profile

    1. I thought it was so funny you called me out on that! I DID say to do a 10-15 warm-up I mean, come on!!! 🙂 There shall be no swords for butt sitters!!

  6. I love this idea!! SO many awesome workout idea here, too. I really need to mix up my strength routine a bit more. Can’t wait to follow along!
    Laura @ Mommy Run Fast recently posted…4 Important Exercises to Improve Your RunningMy Profile

    1. I was actually thinking of you as I did a very quick couple sets of what you suggested on your blog yesterday! It’s so great to have some variety and something at the ready because obviously we are all short on time!

  7. Thanks!! I love to mix it up, and this looks great!
    Lisa @ TechChick Adventures recently posted…One more chance?My Profile

    1. You are welcome! I hope you love them all 🙂

  8. I love this idea! You can definitely get an amazing workout at home and with minimal equipment!
    Britt@MyOwnBalance recently posted…Caprese ZoodlesMy Profile

    1. I know you firmly believe this and do it all.the.time. It’s especially life changing when you have a baby!

  9. I saw these on Happy Fit Mama and pinned them. Because who doesn’t need a good backup plan?

    But you know my coach uses burpees for punishment, right?
    Wendy@Taking the Long Way Home recently posted…Confidence: The Best Benefit of RunningMy Profile

    1. Burpees as punishment? I guess that makes sense, which is why I put them FIRST so you’re fresh…and can get them over with 🙂

  10. I love this!! What an awesome group of women providing some kick butt workouts!!
    I checked out some of the videos too. The videos crack me up. Yeah, the first girl def loves her butt!! 🙂
    I will add in what I am not already doing – great stuff here!!!
    Natalie recently posted…Boston Marathon Training Recap: 8 Weeks Till Race Day!My Profile

    1. Some of them were ridiculous so those were the best I could find!
      Whatever you are doing it seems to be working so keep it up and stay healthy. Eight weeks to go!

  11. I am so excited for this roundup. I told Angela that I have a binder that I print things like these out and put it in my home gym area so anytime I’m fumbling and don’t know what to do I can just open it up and pick one!
    Sue @ This Mama Runs for Cupcakes recently posted…2016 Racing Plans and some race discounts!My Profile

    1. That is genius! I have one for recipes so why not workouts? Thanks for that!

  12. Cool! Your post makes me stronger believe in my decision to do exercise everyday. Thanks for bringing me new motivation.
    Denise recently posted…6 Impressive Features of Modern Day Pressure CookersMy Profile

    1. Awesome!! I hope the workouts are going well!

  13. Hi….Yes I agree I’d rather workout outside any day! I’m an expat living in Thailand and this isn’t often possible. I will give these workouts a try……Thanks for sharing!
    Kylie recently posted…Top 5 Best Treadmills Under $1,000My Profile

    1. I can imagine that would pose some issues!! Glad I could help you out and I hope you enjoy them. Thank you!

  14. thanks for sharing. i am 30 years old and has not exercised for years. i feel worse and worse, i think i have to begin to do exercise every day.
    jeff recently posted…TaoTronics TT-AH001 1.1 Gallon Cool Mist HumidifierMy Profile

  1. […] killer full body workout from Allie (Vita Train 4 Life). You gotta love a workout that starts out with […]

  2. […] Then Allie from Vita Train for Life has shared this killer indoor session: […]

  3. […] Indoor Sweat Session for Runners from Allie at Vita Train for Life […]

  4. […] out this one from Allie at Vita Train of […]

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