What muscles does the Shuttle Run work?

The Shuttle Run mainly works the cardio.

What equipment do you need for the Shuttle Run?

None: it is a bodyweight exercise.

How many sets and reps of the Shuttle Run?

Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery. Steady work: 10 to 30 minutes at a pace you could hold a conversation at.

What can I do instead of the Shuttle Run?

Assault Bike, Assault Bike Intervals, Elliptical Trainer and Indoor Rowing work the same main muscle.

Shuttle Run

Sprint between two markers, decelerating to touch the line and re-accelerating in the opposite direction.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Cardio
Equipment: Bodyweight
Movement: Conditioning

Sets and reps

Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery.
Steady work: 10 to 30 minutes at a pace you could hold a conversation at.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the cardio, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Shuttle Run work?: The Shuttle Run mainly works the cardio.
What equipment do you need for the Shuttle Run?: None: it is a bodyweight exercise.
How many sets and reps of the Shuttle Run?: Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery. Steady work: 10 to 30 minutes at a pace you could hold a conversation at.
What can I do instead of the Shuttle Run?: Assault Bike, Assault Bike Intervals, Elliptical Trainer and Indoor Rowing work the same main muscle.

Program it for your clients

Coaches add the Shuttle Run to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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