Life can be chaotic. You’ve got meetings, deadlines, dogs to walk and maybe even kids throwing cereal on the floor. But just because you’re short on time doesn’t mean your running routine has to suffer. These three quick-hit workouts will get your heart pumping, legs burning and leave you feeling like a superhero—all in under 40 minutes. The best bang for your buck, with guaranteed results.
The 30-minute speed surge
Perfect for when you need to squeeze in quality speed work but don’t have an hour to spare.
Warm up with a few minutes of easy running, with some leg swings, high knees and butt kicks thrown in.
Run 2 minutes at 5K race pace, followed by a 1-minute easy jog. Repeat 6 times. Finish it off with a 3-minute all-out push.
Cool down with 5 minutes of easy running.
The hill hustle
Short on time? Find a hill. This workout builds power, speed and mental grit in mere moments.
Warm up with 5 minutes of easy running, finishing at the bottom of a hill.
Sprint uphill for 30 seconds, and walk or jog back down. Repeat 8-10 times. Finish with a 2-minute strong effort on flat ground.
Cool down with a 5-minute walk or easy jog.
The power pyramid
This one involves a mix of endurance and intensity to keep your body guessing.
Warm up with 5 minutes of easy running.
Run 1 minute of hard effort, followed by a 1-minute easy jog.
Follow that with: 2 minutes of hard effort, 1 minute easy jog.
3 minutes of hard effort, 1 minute easy jog.
2 minutes of hard effort, 1 minute easy jog.
Wrap it up with 1 minute of hard effort.
Cool down with 5 minutes of easy running.
Even quick speed sessions like these deserve proper recovery. Follow them up with a rest day or an easy run—just because you’re squeezing in a workout over lunch doesn’t mean you’re not making serious progress.
