This 35 minute treadmill and barbell workout consists of 5 rounds of running paired with upper and lower body barbell exercises. Every seven minutes for 35 minutes, you’ll perform a 400 m run followed by barbell step ups, push presses, reverse lunges and bent over rows.
How To Do this Workout
Every 7 minutes for 35 minutes? What does this mean! Haha..well, this one is kinda like an EMOM workout except instead of every minute on the minute, you start each round every 7 minutes.
When the clock starts, hop on the treadmill and run 400 m or 0.25 miles. Aim to finish this in 2 minutes or less. As soon as you’re done the run, grab your barbell and perform 20 step-ups (10 per leg) with the barbell on your back. After that, it’s right into 10 barbell push presses, followed by 20 reverse lunges (10 per leg) again with the barbell on your back and finally, 10 bent-over barbell rows.
Once you’ve completed that, rest until the clock hits 7:00 and then you’re back on the treadmill for round 2. Once you’re finished the second set of barbell bent-over rows, rest until the clock hits 14:00 and then start round 3. Repeat for 5 total rounds, or 35 minutes.
You’re not going to have much time on this one (please don’t hate me!) so you’ll have to run pretty quick then move through the strength exercises with minimal rest. I was getting 40 seconds rest per round but I probably could have run a little faster. I was pretty sore and tired when I tested this so I wasn’t moving as fast as I might have another day. You should get at least 30 seconds rest per round, or less.
I had originally planned to do all the barbell exercises without putting the barbell down but I just didn’t have it in me, so I put the bar down and rested a bit between each exercise. If you want to try to perform the step-ups, straight into the push press, straight into the lunges, straight into the rows, all without dropping the bar…go for it and be sure to let me know if you make it!
Scaling this Workout
If you can’t finish each round in under 7 minutes or are getting less than 15-20 seconds rest, use a lighter weight so you can finish in 6:30 or less. You could even just use the barbell for the presses and rows and do bodyweight step-ups and lunges. Choose something that’s going to be a challenging but doable.
- Treadmill or outdoor 400 m (0.25 mile) running route. I used a treadmill and finished each run in under 2 minutes.
- Barbell plus weight plates. You should be able to use the same barbell for the step-ups, push press, lunges and rows. I used 65 lbs for this workout. If you’re a beginner, I’d recommend somewhere between 25 and 55 lbs and if you’re more advanced, I’d recommend 65-85 lbs. If you don’t have access to a barbell, you can hold a kettlebell or dumbbell in each hand.
- Box or bench. You’ll need one box or bench for the barbell step ups. I used a 20 inch box.
More Workouts to Try
30 Minute Rolling Hills Treadmill Workout // 3-Part CrossFit AMRAP Workout // Bodyweight and Running Workout For Time // Killer Full-Body HIIT Workout // Strength and Conditioning EMOM Workout // 30 Minute Aerobic Conditioning Workout