This 24-minute running group workout will work on your aerobic conditioning, and you’ll also feel extra energized and motivated performing this workout with a group versus running solo.

Running is one of the most accessible forms of exercise because it can be done anywhere. It improves aerobic fitness and aids in cardiovascular health. Having a group with you not only will hold you accountable but also will push you to give more effort than you normally would if you were alone. However, dependent on your orthopedic health and fitness level, you can always start with a walking group.

Dynamic Warm-Up

Reps/duration: 3 minutes
Sets: 1

Quadruped Hip Circles (30 seconds per side)

  • Start on all fours in a quadruped position with your shoulders stacked over your hands and your hips stacked over your knees.
  • Lift one knee up and draw a big circle with that leg, reaching out and around and back in, keeping your knee bent. Try not to shift or glide too much, focusing on just moving through the one leg.
  • Circle forward and circle backward, continuing to alternate for 30 seconds, then switch legs.

Marching in Place (30 seconds)

  • Maintaining an upright posture, reciprocally drive your knee and opposite arm up, marching in place for 30 seconds.

Reverse Lunge With Upper-Body Twist (30 seconds)

  • Take a reverse lunge back as you rotate your arms over your front leg (away from your moving leg).
  • Continue to alternate the lunge and twist for 30 seconds.

Side Lunge With T Reach (30 seconds)

  • Stand with your feet under your hips. Step out to the side in a side lunge.
  • As you get to the end range of the lunge, bring the same-side arm toward the ground and reach your opposite arm up to the sky.
  • Step back up to a vertical position and lunge to the other side, incorporating the T reach.
  • Continue to alternate sides for 30 seconds.

Mountain Climber (30 seconds)

  • Get in a push-up/high-plank position and alternate driving one knee into your chest, jumping your legs forward and backward.
  • Perform for 30 seconds.



Reps/duration: 5 minutes
Sets: 1

Collectively as a group, start off with a light jog for five minutes. On a scale of 1 to 10, if 10 is full sprint, then you should be at around a 4 here. Keep this pace for five minutes.

Full Run

Reps/duration: 5 minutes
Sets: 1

Collectively as a group, pick up your pace and intensity, bringing you to around a 6 to 7 out of 10. Keep this pace for five minutes, encouraging your entire group to stay together.

Alternate Sprint to Jog

Reps/duration: 4 minutes (15-second sprint, 45-second jog)
Sets: 4

Given your ability levels, sprint for 15 seconds, followed by a 45-second jog. When it comes to sprinting, you should be pushing hard enough so that you cannot maintain more than 10 to 15 seconds. Find members of your group that you can either motivate to keep up with you or you push yourself to keep up with them.

Follow the Leader

Reps/duration: 4 minutes
Sets: 1

Line up single file in your group with plenty of space in between and start a 5 out of 10 type of run. The last person at the back of the line sprints past everyone and takes the front of the line. Then the new last person in the back of line sprints past everyone to take the front of the line. Depending on the number of people, modify the distance between runners by either increasing or decreasing the length. Continue this for four minutes.


Reps/duration: 3 minutes

Bring yourself down to a nice brisk walk, staying all together as a group.


Inchworm Into Spider-Man Step Into Thoracic Rotation

  • Start standing up, then hinge down toward your feet.
  • Walk yourself out into a high-plank position.
  • Take your left foot and step it outside and toward your left hand.
  • From there, reach your left hand up to the ceiling, rotating primarily from your rib cage and take a full exhale.
  • Bring your hand back down to the floor, step your left leg back to your high-plank position and then repeat on the right side.
  • After completion of the right side, walk yourself back up to the standing position and then continue repeating, completing approximately six total reps (three on each side).

Photo credit: Stage 7 Photography, Unsplash