Have you ever had one of those days where you want to get in a good workout but you’re not sure what you want to do? Or maybe you just want to get on a cardio machine but you know you should really strength train. This cardio and strength interval workout will make time time fly by while you work up a good sweat and also build some muscle along the way.
Last Saturday I had about an hour and a half to work out, and wanted to make the most of that time. It’s still weird to me to not be doing a long run (or at least some kind of of run) on a Saturday. I decided to break up my workout by doing intervals on the bike as well as strength training intervals. By just riding for 15 minute at a time, I was able to push myself knowing I would get a break soon. For the strength training portion, I focused on upper body, then lower body, then core.
Here is a breakdown of the workout:
1. 15 minutes cardio (Warm up and moderate effort)
2. Strength training session 1 (Upper Body)
3 sets of:
-15 bicep curls
-15 tricep extensions
-20 shoulder raises (10 side/10 front)
-15 dead rows
3. 15 minutes cardio (at a moderate to hard effort)
4. Strength training session 2 (Lower Body)
3 sets of:
-10 backward lunges (each leg)
-10 side lunges (each leg)
-10 curtsey lunges (each leg)
-10 calf raises off step
5. 15 minute cardio (at a moderate to hard effort)
6. Strength training session 3 (Core)
-3 x 10 deadbugs
-3 x 10 superman
-Plank series (1 minute front, 1 minute each side, 1 minute front)
7. Cool down by doing some light cardio, walking, or stretching
[Tweet “Try this cardio and strength interval workout to get your heart rate up while also building muscle! @milebymilerun #wildworkoutwednesday #strengthtraining #workout”]
Do you like to do cardio and strength training in the same day or on different days?
Distance runners: Do you always do a long run on the same day or do you change things up?
What are you favorite workouts to do on the weekends?