Running and Strength Training Workout
The Ultimate Running and Strength Training Workout You Can Do at the Gym
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.
- Squat with overhead reach: 30 seconds
- Push-up: 30 seconds
- Forward backward lunge: alternate sides for 30 seconds
- V-sits: 30 seconds
- Superman: 30 seconds
- Side elbow plank with leg lift: 30 seconds on each side
- Sumo squat: 30 seconds
- Triceps Dip: 30 seconds
- Elbow plank with donkey kick: 30 seconds on each side
- Bicycle Crunches: alternate sides for 30 seconds
