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.
Warm-up:
- 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
Want more workouts? Join the JillFit Lifestyle Site, where we post a weekly workout schedule along with the workouts to do each day (either as a video download or a print-and-go page)! Along with weekly recipes, motivation vids weekly and a whole bunch of other goodies :)
