Run and Hop

Run And Hop


The exercise involves alternating between running and hopping movements.

Muscle Group

Equipment Required

Run and Hop Instructions

  1. Start in a standing position with your feet shoulder-width apart.
  2. Take a few steps forward to build momentum.
  3. Begin running in place, lifting your knees up high and pumping your arms.
  4. After a few seconds of running, hop forward with both feet at the same time.
  5. Land softly on the balls of your feet and immediately resume running in place.
  6. Repeat the sequence of running and hopping for a desired amount of time or number of repetitions.

Run and Hop Form & Visual

Run and Hop

Run and Hop Benefits

  • Improves cardiovascular health
  • Burns calories and aids in weight loss
  • Increases endurance and stamina
  • Strengthens leg muscles
  • Reduces stress and anxiety
  • Improves mood and mental health
  • Can be done indoors regardless of weather conditions
  • Can be adjusted for different fitness levels and goals

Run and Hop Muscles Worked

  • Quadriceps
  • Hamstrings
  • Calf muscles
  • Glutes
  • Core muscles

Run and Hop Variations & Alternatives

  • Run and jump
  • Run and skip
  • Run and hop
  • Jump and hop
  • Jump and skip
  • Hop and skip