This tough running, strength and conditioning workout starts off with 5 rounds of deadlifts, back squats, kneeling single-arm kettlebell press and single-arm chest press. Once you’re done that, you’ll hop on the treadmill for 16 minutes of high-intensity intervals.

Workout Details

This workout consists of 2 parts. The first part is a strength training circuit and the second part is high-intensity intervals on the treadmill.

Strength Portion

Repeat for 4-5 rounds, resting as needed:

1. Deadlift x 8
2. Back Squat x 8
3. Half-Kneeling Single-Arm DB Press x 8 per arm
4. Single-Arm Dumbbell Bench Press x 8 per arm

Treadmill HIIT Portion

Alright, you’re done your strength workout, it’s time to hop on the treadmill for 16 minutes of cardio intervals.

• 30 seconds hard, 30 seconds easy jog
• 1 minute hard, 1 minute easy jog
• 2 minutes hard, 1 minute easy jog
• 3 minutes hard, 2 minutes easy jog
• 2 minutes hard, 1 minute easy jog
• 1 minute hard, 1 minute easy jog

The recovery intervals should be performed at a slow jog, around 5 mph. The sprints may be performed anywhere from 8-14 mph depending on your fitness level. They don’t have to all be done at the same speed ie. the 30 second and 1-minute sprint should be faster than you 3-minute sprint. Go hard!

More Workouts to Try

• 45-Minute EMOM Workout
• 35-Minute Barbell and Treadmill Workout
• 30-Minute Dumbbell EMOM Workout
• 40-Minute Kettlebell and Rowing Workout