compound · Cardio
Shuttle Runs
Shuttle Runs is a compound cardio movement for full body, using no equipment. It also works quads, glutes and calves. 8 sets of 10 x 20m, 2 min rest.
- Primary muscle
- Full Body
- Equipment
- None — bodyweight
- Difficulty
- Advanced
- Sets and reps
- 8 × 10 x 20m
- Rest
- 90s
- Force
- push
How to do it
- 1Set up
Mark two lines 20 metres apart on turf or a court.
- 2The cue that matters
Decelerate before the turn - the change of direction is what costs you.
- 3Work it
8 sets of 10 x 20m, resting about 2 minute between them.
Muscles worked
Full Body does most of the work. Quads, glutes and calves take the rest.