Whole Body Strength Workout: 25 Minutes & No Equipment

I’m back with another installment of strength training workouts you can do at home with very little equipment! As I said before, it’s always been my goal to help you become faster, stronger runners and so I’m putting my best workouts on this blog for you to use.

whole-body, 25 minute workout for runners
Try this whole-body, 25 minute circuit workout!

This workout has the loving name of “The UK Workout”, so called from great friends John and Andrea, hailing from the University of Kentucky, who introduced us to the workout years ago. Since then, it’s been adapted and modified, but here it is, as it was, some 10 years ago.

The Ultimate full-body workout
Strength training routine for the entire body

Did you miss my last workout post? It was a circuit training routine with speed accelerations – if you’re interested in circuit workouts, you’ll want to read it.

Once a month, I’ll be sharing a different workout that you can do on your own or at a gym, with little to no equipment at all. This is week two of that process.

25 minutes for a full body workout
Whole body workout in 25 minutes

How to Begin

Before you start any workout regimen or routine, you’ll want to make sure you’re cleared by a doctor. (That goes without saying, right?)

Once that’s checked off your list, make sure you have workout gear that will get the job done without getting you injured or chafed. I wrote a post about the gear I wear – you’ll want to check that out before you begin.

OK – so now that you’re ready to begin the workout, you should be starting with some kind of warm up. It could be as simple as some dynamic running drills, but it really should be something. You do not want to go into a high intensity workout without warming up prior to starting.

In an ideal world, you’d do dynamic drills (link above), then run – 10 minutes to 10 miles – and then do the UK workout. Regardless of what you ultimately decide, make sure you are warmed up.

The Warmup

Start with a basic running-specific warm-up routine that I’ve written about. These drills should help wake up your muscles, activate muscle groups, and keep you loose prior to the workout.

Once you’re loose and ready to go – that means you’ve done some running and you’ve done some drills to activate and lengthen your muscles, then you’re ready to go.

Full-body strength routine for distance runners
25-minute full-body strength workout for runners

The UK Workout

This workout is designed to work your entire body – from arms and shoulders to hamstrings and quads. Not to mention, your heart will be pounding and you’ll be dripping with sweat!

*Side note: as I’ve done this workout more and more, I’ve moved away from doing it in order. Personally, I think that switching from arms, to legs, to whole body and then cycling back through is best for having good form, rather than doing all arms and having less-than-ideal form.

Each of the graphics below outline the workout. If you want a full pdf of the workout, there’s a form below and I’ll send it to you!


UK workout arm exercises
Arm exercises during the UK workout


7 leg exercises to do with the UK workout
Leg exercises during the UK workout


UK workout plyometric exercises
4 mountain climber exercises during the UK workout


16 ab exercises during the UK workout
8 minute abs in the UK workout

Need a workout to improve your overall strength? #TrainwithMarc has a tried and true workout sure to help you crush your fitness goals.

Full-body, HIIT workout
Entire Body Workout for Runners

To get a pdf of the workout sent straight to your inbox, fill out the form below! With it, you’ll also be added to my Friday newsletter!

Did you find this article helpful? Let me know by leaving a comment below or join the conversation on Twitter, Instagram or Facebook.

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Dr. Jack Daniels VDOT & USATF Certified Running Coach
Dr. Jack Daniels VDOT & USATF Certified Running Coach

Marc is a USATF Track and Field & Dr. Jack Daniels VDOT O2 certified running coach. I have more than 19 years of experience running and more than 10 years of experience coaching runners. Click for more information!

Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.

11 thoughts on “Whole Body Strength Workout: 25 Minutes & No Equipment

  1. I definitely need to motivate to do some of these at home strength workouts. I am running and riding my bike trainer but need to keep working on strength! Love this workout!


  2. deborahbrooks14 April 1, 2020 — 4:08 PM

    This does have a little bit of everything! Thanks for sharing


  3. Damn this is a great workout! My arms are shaking already just from reading it. Thanks for sharing, I’ll try this tomorrow!


  4. Looks like a great workout! Strength training is so important for runners.


  5. These are great. Now, more than ever, people are looking for workouts to do at home, and there are some really fantastic (and productive) moves in there.


  6. Debbie Woodruff April 1, 2020 — 9:19 PM

    Well that looks challenging! I also prefer to mix the order to give different muscle groups a bit of a rest.


  7. Great workouts to cover all the bases! Thank you for sharing 🙂


  8. Thanks. Hope you get to check it out and give it a try.


  9. Exactly. When one muscle group is working, the others are recovering.


  10. Thank you very much! Hope you’re staying safe.


  11. Didja give it a try? Hope you’re staying safe.


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