This cardio and strength circuit training workout will build your all-around fitness, improve strength and increase your stamina. You don’t need much to complete this workout, it could even be done outside if you can measure out a 400 m route. Otherwise, it can be done in the gym with just a few pieces of equipment.

Cardio and Strength Circuit Training Workout

For this workout you will need 1 kettlebell for the swings, if you don’t have a kettlebell feel free to use a dumbbell. You’ll need a plyometric box, bench or step with risers for the box jumps and a dumbbell or kettlebell for the walking goblet lunges.

I ran the 400 m repeats on the treadmill at 8.0 mph so they took just under 2 minutes each. I know I could have run them a little faster so I’m going to do this workout again next week and run them at 8.5 mph. You should be pretty wiped by the end of each 400 m run. The tough part comes when you hop right back into the strength training circuit.

Workout Details

Complete 3 Rounds:

  • 400 m run
  • 20 kettlebell swings
  • 400 m run
  • 20 box jumps
  • 400 m run
  • 20 goblet walking lunges
  • 400 m run
  • 20 air squats

Scale As Needed

If you’re not ready for 3 rounds just start with 1 or 2 and build up from there. Choose your weights accordingly. You can also reduce the number of reps if needed if you’re just starting out or limited for time.

The goal is to complete this as fast as possible so move quickly between exercises just resting as needed.

More Workouts to Try

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Cardio and Strength Circuit Training Workout for Total Body Conditioning

Cardio and Strength Circuit Training Workout: Examples

Video Examples

Kettlebell Swing

Box Jump

Overhead Lunge

Forward Squat Jumps

Recently the hubs and I decided that it would work best if I just trained on my own and I start training him separately in the eveings. I’ll be continuing my morning workouts and I’ll be training him on Monday, Wednesday and Friday evenings and then we always run or hike together on the weekend. We started his training sessions on Wednesday night and then again this evening. I definitely put him to work and he’s doing awesome! The weather has been gorgeous in Vancouver this week so we were able to do these workouts outdoors. I might join him for a few workouts here and there but today my legs were dead from the 3 Miles and Then Some so I was just trainer Deryn today!

Outdoor Workout

Today’s Workout


  • 5 Minute Jog
  • 20 x Hip Swings/Leg
  • 20 x Toe Touch Swing
  • 20 x Crossover Shuffle/Direction
  • 20 x Shuffle/Direction
  • Tabata – Lateral Hops

Complete 2 Rounds:

  • 10 x Sit Ups
  • 10 x 1-Arm Push Press
  • 10 x 1-Arm Dumbbell Row
  • 30 second high plank
  • 10 x Hand-Release Pushup
  • Bear Crawl + Sprint Combo (20 metres of bear crawls, get up and sprint 20 metres, right back down to 20 metres of bear crawls and then a final 20 metres sprint)

Tomorrow we’re doing a 10 km trail run on the North Shore in spectacular North Vancouver, BC. The route has about a 500 m elevation gain and follows the Lower Hollyburn loop around Cypress Mountain. I’m really looking forward to getting out of the gym and off the road!

I’ll be trying my Energybits sample pre-run tomorrow, I’m pretty excited to see how my run goes after a dose of these spirulina algae tabs! I have heard so many good things about them so I’m really interested to see how I feel. You can check them out over at  and if you use the code ‘BOSTONSTRONG’ you will receive 10% off and they’ll donate $26.2 to The One Fund.

Energy Bits

Okay, almost bedtime here. Another crazy, exciting Friday night! Hahah! I can’t wait to get up and run.

Have a great weekend everyone! I’m hoping to get some good posts up for you this weekend so be sure to check in on Sunday.

Lots of love!

xo -Deryn