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Figure Run

Figure Run

"Figure Run" is a dynamic and exhilarating cardiovascular exercise that combines running with bodyweight movements. This workout is a fantastic way to challenge your endurance, burn calories, and engage multiple muscle groups. The name itself is derived from the pattern that you create while performing the exercise, resembling the shape of a figure-eight. This exercise can be done both indoors on a treadmill or outdoors on a track or open space. As you run, you will incorporate various bodyweight exercises, such as lunges, squats, or jumping jacks, at designated points during your run. The combination of running and these exercises creates a high-intensity interval training (HIIT) workout, making it an efficient and effective way to boost your fitness level and improve overall cardiovascular health. Figure Run is a versatile exercise that can be customized to your fitness level and goals. You can adjust the intensity by modifying the distance or speed of your running intervals and the number of repetitions for each bodyweight exercise. Additionally, you have the freedom to choose different bodyweight exercises that target specific muscle groups you want to focus on. Remember, before attempting Figure Run or any other exercise, make sure you warm up adequately to prepare your body for the workout. Stay hydrated throughout the exercise, and listen to your body, resting when needed. The Figure Run is a fun and engaging way to add variety to your workout routine, so give it a try and enjoy the exhilaration of combining running with bodyweight movements!


  • Start by standing up straight with your feet hip-width apart.
  • Engage your core and maintain good posture throughout the exercise.
  • Lift your right knee up towards your chest, bringing it as high as you comfortably can.
  • While keeping your knee up, extend your right leg forward and kick it out straight.
  • At the same time, swing your left arm forward, as if you were running.
  • Quickly lower your right leg back down to the starting position and repeat the movement with your left leg and right arm.
  • Continue alternating legs and arms to maintain a fluid and rhythmic motion.
  • As you get more comfortable with the exercise, gradually increase your speed to make it more challenging.
  • Perform the figure run exercise for a set amount of time or for a specific number of repetitions, as outlined in your workout plan.
  • Remember to breathe steadily throughout the exercise and listen to your body. If you feel any pain or discomfort, stop immediately and consult a fitness professional.

Tips & Tricks

  • Focus on your form and maintain good posture throughout the exercise.
  • Engage your core muscles by pulling your belly button towards your spine.
  • Increase the intensity by incorporating high knees or exaggerated arm movements.
  • Remember to breathe deeply and steadily throughout the exercise.
  • Land softly on the balls of your feet to reduce impact on your joints.
  • Start with a slow pace and gradually increase your speed and intensity.
  • Include Figure Runs in your regular cardiovascular workout routine for variety.
  • Use a stopwatch or timer to track your progress and challenge yourself to beat your previous times.
  • Listen to music or use a fun playlist to keep you motivated during Figure Runs.
  • Stay hydrated by drinking water before, during, and after your workout.

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