This Run Intervals Strength and Conditioning Workout is tough but it’s highly effective at improving overall fitness. You’ll be working all your muscles, pushing your cardiovascular fitness and really putting your endurance to the test.
Run Intervals Strength and Conditioning Workout
Here’s how it works. Start with the 800 m run, then move on to the burpees and so on until you complete all the exercises. Then…guess what…you do it all again. Fun, right?
You’ll need a kettlebell and a weight plate to perform this workout. I’d recommend using a 16-24 kg kettlebell for the swings and goblet squats and a 25-45 lb. weight plate for the overhead walking lungs. For the walking lunges, hold the weight plate overhead with your arms locked out. Between the strength portions of this workout, you’ll hop on the treadmill or head outside for an 800 m. The runs are designed to be pushed pretty hard. Pick a pace and try to maintain it throughout the workout. The tough part is coming off the run and right back into the strength movements.
Build Strength + Endurance
This workout is great for building endurance, strength and overall conditioning. You can go as slowly or as fast as suits your needs but the goal is to keep the rest taken to a minimum in order to complete it as fast as possible. Choose a weight that is challenging but allows you to maintain proper form and keep up the pace. I used a 20 kg kettlebell and a 25 lb. weight plate and that worked well for me, adjust accordingly to suit your abilities.
I did the runs on a treadmill but you could do it outdoors if you have a track or a measured 800 m route. I kept all the 800 m runs under 3:45, which was what was so tough. By the fourth run, my legs and everything else was screaming. After that fourth sprint, you have 4 more exercises to get through and you’re done!
This took me just under 30 minutes to complete and I was pushing it pretty hard, for my fitness level anyways. If you’re a beginner, simply scale it back to 1 round and adjust the weights as needed. Advanced exercisers, go for the full 2 rounds, give it your all and see how fast you can finish!
If you’re up for it, finishing this 800 m run interval workout will leave you a sweaty mess with muscles on fire and heart pumping but you’ll leave the gym proud, knowing you put in a lot of work and that always feels great!
Repeat for 2 rounds:
- 800 m run
- 10 burpees
- 20 kettlebell swings
- 10 kettlebell goblet squats
- 20 overhead plate walking lunges
- 800 m run
- 10 overhead plate walking lunges
- 20 kettlebell goblet squats
- 10 kettlebell swings
- 20 burpees
If you don’t have a kettlebell or weight plate you can use dumbbells for all of the exercises listed. If you’re limited for space, you can substitute a reverse lunge for the walking lunges. You could also use a barbell on your back or in the front rack position for the lunges. If you’re not ready to add weight to the lunges, bodyweight walking lunges are a good place to start. If burpees are too challenging, you can try one of the modified burpee options as demonstrated here.