Squat and go relay

Something magical happens when you combine squats with running. This simple (but far from easy) exercise combination will drive your heart rate up higher than ever before and also push your legs to the limit. If you want cardio, fat burning and lower body conditioning, this workout has the lot!

Place two cones 100 meters apart so you can keep track of how far you have run and try to complete the following as fast as possible…

50 bodyweight squats
500 meter run
40 bodyweight squats
400 meter run
30 bodyweight squats
300 meter run
20 bodyweight squats
200 meter run
10 bodyweight squats
100 meter run
(Rowing can be substituted for running if preferred)

Squats – stand with your feet shoulder width apart, your chest and head up. Push your hips back, bend your knees and squat down until your thighs are roughly parallel to the floor. Stand back up and repeat. Feel free to swing your arms to give yourself a bit of extra momentum during the higher rep sets and, if necessary, break the sets into chunks of fewer reps and chip away at the rep targets.