This series of GWODs was designed exclusively for Greatist by Bodeefit. For more information about the exercises in this workout, or to see video demos of each movement, follow the links below the graphic. Be sure to note the results of your workout so you can track your progress as you go. 

Before you tackle this workout, try this quick and effective full-body warm-up. It's just five simple moves but hits every major muscle group and gets your heart pumping.

Greatist Workout of the Day: Miller Mile

The Miller Mile

Going as fast as is safely possible, complete 4 rounds of the following circuit.

10 Hand Release Push-Ups
10 Box Jumps
10 Sit-Ups
400-meter run

Want to kick up the intensity? Speed it up. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD! 

READ THIS NEXT: Is Barefoot Running Good For Me?
 

Take on too much in the New Year?

We'll make crushing your goals a whole lot easier by sending you a healthyish idea you can do every day.
Sign up to get healthy ideas
via Facebook Messenger
 
CLOSE

Sign up for a daily healthyish text message

Status Available in the U.S. and Canada only. Clicking "SIGN UP" means you would like to receive text messages from Greatist. Msg & Data rate many apply. Text STOP to cancel or HELP for help.