Skip Nav
Bob Harper Carbs For Weight Loss
Bob Harper
Bob Harper Reveals the Carbs He Ate to Lose 40 Pounds, and They're Delicious
Healthy Living
You Have to Really Love Sleep to Wear This Travel Pillow, and We'll Take 2, Please
Best Pain Reliever For Fever
Healthy Living
Feeling Feverish? Here's What Works Best to Treat It, According to Doctors
Health Tips For After 40
Healthy Eating Tips
Looking to Get Fit After 40 and Live Longer? You Just Need to Start With These Small Steps
The Fitness Marshall "Taki Taki" Video
Workouts
Get Sexy With the Fitness Marshall's Latest Dance Video to "Taki Taki"

Treadmill and Strength Training Combo Workout

Holy Hell! This Running + Strength Workout Is Intense

There are weeks when all you have time for is a one-and-done workout. The kind of workout that leaves sweat dripping from every inch of your body and every muscle shaking. The kind of workout that takes less than an hour to finish, but feels like you were working out for two. This is one of those workouts. If you're short on time, but need a solid sweat session, this beginner combo workout will do you right! A mix of strength training and running, you'll be tasked to push yourself to your edge, while getting stronger, leaner, and faster!

The Workout

Start off with the 10-minute strength session, then follow it up with the beginner-friendly treadmill interval workout. Before jumping into the workout, be sure to get in a quick dynamic warmup.

Strength

Go through the below circuit, doing as many rounds as possible in 10 minutes. Feel free to modify the exercises to suit your fitness level.

ADVERTISEMENT
  1. 30 jump rope single unders (if you don't have a jump rope, do lateral bunny hops)
  2. 10 deadlifts using a heavy set of dumbbells or weighted bar
  3. 15 jump squats
  4. 10 negative push-ups

After cycling through 10 minutes of the strength circuit, hop on the treadmill for a satisfying interval workout that alternates between jogging and walking.

Cardio

Time Speed Incline Notes
0:00-5:00 3.0 1.0 Warmup
5:00-6:00 5.5 1.0 Ladder One
6:00-7:00 3.5 1.0 Recover
7:00-9:00 5.5 1.0
9:00-10:00 3.5 1.0 Recover
10:00-13:00 5.5 1.0
13:00-14:00 3.5 1.0 Recover
14:00-18:00 5.5 1.0
18:00-20:00 3.5 1.0 Recover
20:00-21:00 5.5 4.0 Ladder Two
21:00-22:00 3.5 1.0 Recover
22:00-24:00 5.5 3.0
24:00-25:00 3.5 1.0 Recover
25:00-28:00 5.5 3.0
28:00-29:00 3.5 1.0 Recover
29:00-33:00 5.5 1.0
33:00-38:00 3.5 1.0 Cooldown
From Our Partners
The Fitness Marshall "Taki Taki" Video
Win $1,000 In Fitness Prizes From Brooks and POPSUGAR!
Kelsey Wells 16-Minute HIIT Workout
Kelsey Wells Arms and Abs Tabata Workout
Kelsey Wells Lower-Body Workout
How to Finally Do Push-Ups
Trainer Tips For Getting in Shape
15-Pound PWR Weight-Loss Story
Winner of 2018 New York Marathon
Why Do I Feel Depressed After Running a Marathon?
Marathon Sign Ideas
Best Fall Running Clothes
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds