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 push-ups
-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:
-15 squats
-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?
I’ll be linking up with Annmarie, Nicole, and Jen for Wild Workout Wednesday!
I LOVE my gym days lately where I do intervals between the treadmill and strength! I think they have become a winter staple in my workout routine. It really mixes things up and keeps me from getting bored just running on the treadmill.
It really does help to keep things interesting!
This reminds me of the super popular Shred 415 workouts! I would love to do something like this–might actually get me to do my strength training, lol!
Im not familiar with those workouts, but it is a good way to get in strength training!
This is very similar to how I work out with my trainer love to mix it up! Happy sweating
That sounds like a fun way to work out with a trainer! I would think of the cardio time as a “break” from the strength training!
This looks like a great workout! I love a combo of cardio and strength like this.
Thanks! Its a good balance of both.
I like how the cardio breaks up the strength training! My favorite workouts on the weekends are those outside – running, hiking, winter sports. I need to figure out where I could do a strength workout like this outside!
I know some people do strength training in parks or on playgrounds. Ive never done that but it is a good way to work out outside!
LOVE combining cardio and strength! This looks like a great workout!
Thanks, I really enjoyed it!
I love the look of this. Now that I’m done marathon training I’m looking for some workouts to switch up my routine
Its so fun to switch up your routine after months of marathon training! I always get so sore when I go back to doing other workouts.
During the week I usually do just Cardio or just strength training, but I like to do workouts like this on Saturdays when I have the time to do both. Love all these exercises and might give this a try this weekend.
Its definitely a good way to get in a longer workout when you have more time. I hope you enjoy it if you give it a try!
Looks like a great workout! I usually spend only 30-45 mins in the gym, so I focus on one “thing”. I am getting pretty bored of my typical weight workout, so maybe it’s time to mix it up a bit!
I usually focus on one thing at a time as well. This was a fun way to change things up!
Yes yes yes! Brilliant idea to break up the bike like that. My treadmill runs have become broken up lately because I have to keep hopping off to help Callum with different things. I never even thought to incorporate some strength stuff in there! I’ll try that today.
Some days I just want to get all the biking done at once, but other days its nice to get a break throughout the workout!
I do strength and cardio on different days because I lift heavy (for me) and am really tired by the time I am done! Also my lifting days are my running rest days, so it helps to give me a break from running.
Thats a good point! When Im training I usually don’t have time to do both on the same day. And I think if I lifted heavy like you do I wouldn’t be able to do cardio on the same day!
I loveeee this idea – intervals are my favorite type of workout, especially when strength training is included. I suppose I could just do this at home and run outside for 15 minutes.
Intervals are such a great to way break up a workout and keep things interesting!
Lately I have been switching up the days I do long runs depending on my work shifts and my college classes and just when I am able to hang out with my friends. I try and prioritize other things before running. Ive also been switching up the days I do strength training… I like to do more of that when I don’t have a hard or long run. But this workout looks really engaging, Im glad you shared it!
It must be tough to figure out when to do your long runs when your schedule changes! And it definitely makes sense to get in the strength training when you dont have a tough run to get done.
I don’t do workouts like this enough. I usually separate my dates, but this is awesome!
I usually do strength and cardio on different days, but this was a fun way to change things up!
I used to like doing circuits that incorporate running and lifting but now that I don’t have access to a treadmill I can’t do that anymore :(. That’s been the only downside so far to not having access to a regular gym!
That must have been a tough transition for you. At least you have lots of other fun workout equipment!
One of my fav workouts when I’m short on time is to do cardio/strength intervals. It’s a great way to mix it up with some variety. Great workout!
Thanks! It definitely is a great way to mix things up and get in a really good workout in a short amount of time.
Awesome! I think I am going to try this!
I hope you like it if you give it a try!
Pretty sure this workout would kick my ass. I don’t do a ton of strength training since I’m focusing on hips and glutes. 3x3x15 push-ups would crush me!
It’s definitely tough! I struggle with push-ups too but Ive been more consistent lately so they’re not quite as bad.
I’m looking forward to the CrossFit intervals I’ll be doing when I start my marathon training next month!
That sounds like a great way to keep up with your strength work while marathon training!
I actually love workouts like this. I do one usually weekly that has plyometrics (bounding, skipping, etc) where you have cardio and then strength intervals. My long run is mostly done on Sunday or Saturday but this week, because the weekend is crazy, I did it yesterday. Luckily it was only 8 miles.
Using plyos as the cardio in an interval workout is a great idea! I will need to try that sometime.
I also like mixing up cardio and strength workouts – that’s why i love HIIT workouts. Its a great combo!
Definitely a great combo! I find HIIT to be so tough because of the intensity of the exercises!
I like combing cardio and strength like this. I like variety, and these kinds of workouts get it done 😉 I try to do my long runs on Saturdays if possible so I can leave Sundays open.
I like Saturdays for long runs too. And I agree, variety is key when it comes to strength training!
I love this workout! I haven’t done this style of workout in ages, but it’s so good for the body.
I haven’t done a longer run than 7 miles since October. Time to get back in the saddle and get it done…
Winter is a great time to cut back on the long runs! Im sure your body appreciated the break.
I teach a class where we do both cardio and strength. Both are so vital to our overall well-being!
Definitely! Sounds like a great class!
This is a great workout. I never do this kind of thing as I am always in marathon training mode.
I am much more likely to do these types of workouts when Im not running as much. Its a good way to get in a long/challenging workout without doing a long run.
Looks
Like an awesome workout. I am def adding my strength into my routine!
What a great mix of exercises. This looks like a great total body workout.
This is great! I have done strength and cardio on the same day. I don’t mind doubling down.
I will do my long run on either Friday, Saturday or Sunday, just depending on my schedule.
Those are my favorite days for long runs too! I usually cant do them on Friday, but it is nice when you can get it out of the way before the weekend.
Thank you for sharing this! I will have to throw this into my training routine to keep things interesting. I have also seen workouts that utilize hill repeats then kettle bell work then repeat. So intriguing!
Wow hill repeats plus kettlebells sound tough! But those kinds of workouts are so efficient. I hope you like it!