30-Minute HIIT Workout for Runners

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In this workout presented by Samsung Health, fitness trainer Mercedes Owens has designed a HIIT workout to improve your running power and speed. Expect lunges, squats, and mountain climbers.

This workout is intense, so enjoy the short recovery breaks and take it slow when you need to. Owens has brought her team so you can follow the different trainers for modifications. This bodyweight session is focused on your glutes and legs, but you'll have opportunities to recruit your arm muscles by adding pushups to exercises like plank walkouts. Your quads may be shaking during the unilateral circuits, but Owens will remind you, “it's a journey, you don't need to be perfect.” With that in mind, shake out your legs if you need to, and do your best to get in as many quality reps as you can. Add this one to your regular routine to run faster and stronger.

Great runs also start with great sleep. With Galaxy Watch7 and the Samsung Health app, track your rest and get personalized tips for how to improve it. Then wake up to your Galaxy AI-generated Energy Score, a comprehensive score based on yesterday's stats that helps you know how to take on today — whether it's time to tackle a long run or take a rest day. Start on the right foot and train your sleep with Samsung Health and Galaxy Watch7.

Wardrobe Credits:

Samsung Galaxy S25 Ultra and Samsung Galaxy Watch7

On Mercedes Owens:

Nike Indy Medium Support Padded Adjustable Sports Bra ($42), Nike Women's One High-Waisted 7/8 Leggings with Pockets ($60), and Nike Free Metcon 6 ($91, originally $120).

On Tiff:

Alo Airbrush Real Bra Tank ($78), Alo Airbrush Legging ($118), and APL TechLoom Breeze ($245).

On Madisyn:

Aritzia Legging ($78), Aritzia Bra ($38), and On Cloud 6 ($150).

On Mikayla:

Nike Zenvy Strappy Bra ($55), Nike High-Waisted 7/8 Leggings with Pockets ($46, originally $60), and Nike Free Metcon 6 ($120)

Genevieve Farrell Roston (she/her) is an award-winning filmmaker and the director of video at PS. She oversees the Webby-nominated PS Fit video series, which makes fitness fun and accessible. She has more than 10 years of experience in the entertainment industry. A certified personal trainer, she loves running, Pilates, and rest days. As a mom of two, she is an avid reviewer of children's gear and products.