The second the clouds part out, we put down our dumbells and head into the great outdoors. While running is great for cardio and lower body muscle and joint strength, it’s not the only way to get your sweat on in the sun. For those who want some novelty in their routine, try this Strong Woman Training Club workout that packs the same high-intensity load without the same running route.

First, you’ll mirror the high-intensity aspect of running with jumping squats and plank in and outs to get the heart rate up. Then, in the strength circuit, you’ll build muscle in the lower body and core with lateral lunges, weighted squats and windmills. All the benefits of a 5k without leaving your living room.

ENERGISER CIRCUIT: squat jumps

1. Stand with your feet shoulder-width apart with your weight in your heels 

2. Bend your knees and push your hips back and down to lower into a squat position, keeping your core engaged and back flat as you do 
3. When you’re at the lowest point, power through your feet and legs to jump up to standing 
4. Land softly, then lower back down into a squat