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@geobridge Unless you are a pretty gifted athlete, you are likely running too fast to see long term gains in your running performance. It looks like the workout you wrote about has a fair bit of intense cardio, which does little to increase aerobic capacity, but will sharpen your speed for a...

@tianguis Do you want to gain muscle or loose fat? I think it’s way too much for a beginner to do both simultaneously. I’d recommend this on a weekly basis. You can do cardio and body weight on the same day 2 days LISS 1-2 days HIIT 2-3 days bodyweight

@whatgoeshere It sounds like you want to be stronger. The most efficient way to accomplish this is to spend more time in the gym. This would mean increasing your time spent there at the cost of some of your other activities. Your routine focused on the right exercises. I’d focus on entering...