Let’s be honest — not every day feels like a crush your goals kind of day. Sometimes, the biggest victory is just getting your shoes on and stepping outside. This workout is for those days — when you have approximately zero time, negative motivation, and the energy level of a dead battery. But hey, something is better than nothing, right? (Please say yes.)
It’s short, effective, and gets the job done — whether you’re a beginner, easing into running, or an intermediate runner needing a quick fitness hit.
Why I Keep Coming Back to This Workout
- Total time: 20–25 minutes
- You don’t need to be “motivated”, just up right and moving
- Includes intervals to keep things interesting
- Works for any fitness level
🏃♀️ The Workout Structure
- Warm-Up (5 Minutes—Sorry, you still need to do this)
Yes, even when you're short on time. This is how you convince your body that you're not actually being chased, you just look like it
What to do:
- 2 minutes brisk walk or light jog
- 1 minute dynamic stretches: leg swings, arm circles, hip openers
- 2 minutes easy jog or slow run
Beginner Variation: Just walk the whole warm-up. Warm-ups don’t judge.
- Main Workout (10–15 Minutes)
Option A: Beginner Intervals (10 minutes)
Perfect if you're newer to running or coming back from a break.
Repeat 5 times:
- 1 minute jog
- 1 minute walk
Goal: Keep your jog easy and controlled — enough to hold a sentence.
Option B: Intermediate HIIT Run (15 minutes)
Feeling a bit more ambitious? This version gets your heart rate up quickly.
Repeat 5 times:
- 1 minute fast run (comfortably hard)
- 1 minute recovery walk or very slow jog
Bonus: Add a 6th round if you’re feeling good after round 5.
- Cool-Down (3–5 Minutes)
This is your reward. You did it. You could lie down now, but let’s finish strong-ish.
What to do:
- 2–3 minutes easy walking
- 2 minutes static stretches: hamstrings, quads, calves, hips
Beginner Tip: Focus more on walking if you're not ready to stretch yet.
Final Thoughts from an Average Runner
Here’s the thing — you don’t always need to feel inspired, peppy, or even fully awake to get in a run. You just need a plan that works with your current level of meh.
This workout is that plan. It’s my “bare minimum, but still brag-worthy” go-to. Is it sexy? No. But does it get you moving, elevate your mood, and help you earn that post-run snack? Absolutely.
So next time your brain says “ugh,” just whisper back: “Fine. Ten minutes. But I’m not enjoying it.”
Spoiler alert: you might actually enjoy it.