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Running and Strength Training Workout

The Ultimate Running and Strength Training Workout You Can Do at the Gym

Running and Strength Training Workout
Image Source: POPSUGAR Photography / Ericka McConnell

Want to work out, but you don't have much time or you're at a loss for what to do? Here's a satisfying workout that you can take to the gym that combines cardio and strength training. You'll work your entire body in a shorter amount of time!

Running Workout: 25 minutes

This cardio workout focuses on incorporating speed intervals, so it works well on a treadmill, but you could also adjust to make it work outside on the road, on a Spin bike, or you could even do this workout with a jump rope.

After completing a treadmill warmup, repeat the below running interval a total of 20 times, adjusting the speeds if necessary. End with a five-minute cool down before moving to the strength-training workout.

Time Pace
30 seconds Run moderately (4.5-6.0 mph)
30 seconds Sprint (about 7-10 mph)

Strength Training Workout: 17 minutes

Repeat this five-minute workout twice for a total of 12 minutes, and finish with a five-minute stretch session. Descriptions of the moves are below.

  1. Squat with overhead reach: 30 seconds
  2. Push-up: 30 seconds
  3. Forward backward lunge: alternate sides for 30 seconds
  4. V-sits: 30 seconds
  5. Superman: 30 seconds
  6. Side elbow plank with leg lift: 30 seconds on each side
  7. Sumo squat: 30 seconds
  8. Triceps Dip: 30 seconds
  9. Elbow plank with donkey kick: 30 seconds on each side
  10. Bicycle Crunches: alternate sides for 30 seconds
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