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Cardio + Strength Quickie Workout

By Sara Baker

Everyone seems to be time-starved these days.  Though I do believe that you make time for what is important, sometimes you need a workout that will do it all and be fast.  Workouts that include both cardio and strength training have become increasingly popular, for both their short duration and efficiency.  Below is a quick and effective workout.  Don’t have a treadmill or access to a gym?  Head to an outdoor track or even a field.

You will need a set of medium weight dumbbells (and either a treadmill or a track or long drive-way/road).  Rest after each sprint 30 seconds or until ready to go again.  Rest after each set 1-2 minutes.   To increase the challenge, add an additional set to each weight set and sprint set.


  • 5 min-easy jog followed by dynamic warm-up of walking lunges, body weight squats, push-ups, high knees, skips.

Round 1

  • 30 alternating walking lunges (dumbbells optional)
  • 20 squats
  • 10 push-ups
  • Repeat 2x
  • Sprint 1 min at 1% incline, 7.5 mph-8.0mph  or 1 lap around track or down and back on typical soccer field.
  • Rest 30 seconds, repeat 2x.

Round 2

  • 15 squat row
  • 15 squat row ext
  • 15 dips
  • Repeat 2x
  • Sprint 1 min at 1%incline, 8.5-9.0 mph or 1 lap around track or down and back on field.  Rest 30 seconds, repeat 2 x.

Round 3

  • 20 squats
  • 15 squat with overhead press
  • 10 squat, curl, overhead press
  • Repeat 2x
  • Sprint 1 min at 1% incline, 9.0-9.5 mph or 1 lap around track or down and back on field.  Rest 30 seconds,  repeat 2x.

Cool-down and stretch.

So there you have it.  You can do this workout anywhere with a set of medium sized dumbbells.  You will be working the entire body, getting both a cardio and strength workout and should take less than 30 minutes.   Have fun! ox Sara

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