Depending on how long it takes you to jog two miles, this workout may only last about 30-45 minutes, much shorter if you're a speed demon.
It's ideal to do outside on a running trail or a track, and it combines a cardio and a leg workout in one short workout. This is a very time efficient day at the gym (or out of the gym, I should say). And bonus, it's quite simple and easy to remember.
*run one mile
*during your 2nd mile, every time you get .25 of the way through, stop jogging and do a walking lunge for 20 steps, after your done your 20 lunges, resume running, until you hit the .5 mile point, do 20 more lunges, and so on. You should have one more set of lunges to do as you complete the 2nd mile.
(note: These are walking lunges,not stationary. They should advance you in your mile. it can almost act as a break from the run)
And that's it! You will have a 2 mile jog and 80 reps of walking lunges under your belt afterwards, and you will have burned many calories and gained lean muscle mass in a short amount of time.
Note:If you can't get outside, you can do this on a treadmill, just slow it down during your second mile, hop off and do stationary lunges at the quarter mile point instead.
Let me know if you have any questions!
