This treadmill sprints and strength training workout is a killer. I dare you to try it. I’m already feeling sore from completing this workout early this morning! This workout will improve your running speed and power, build strength, push your metabolic conditioning and leave you a sweaty mess with a pumping heart. You’ll work every muscle from head to toe, burn a ton of calories and improve your overall health and fitness.

All you need is a track or treadmill and either a kettlebell, dumbbell or barbell to complete it.

One and Done

The nice thing about this workout is it’s just one big set. You’ll work through it once and you’re done!! Unless you really want to get after it, then feel free to do it twice. I’d recommend recording your time and attempting it again a month or two down the road to see if you improve!

Workout Details

Complete for time:

  • 100 walking lunges
  • 400 m run
  • 100 air squats
  • 400 m run
  • 100 kettlebell deadlifts
  • 400 m run
  • 50 push ups
  • 400 m run
  • 50 sit ups
  • 400 m run
  • 50 jump squats
  • 400 m run

Make It Harder

You should be able to get through the lunges and squats fairly quickly as you’re just working your own bodyweight. If you really want to challenge yourself, you can make them barbell squats and barbell walking lunges. Dumbbells would work too. You could also try a kettlebell or dumbbell goblet squat to kick it up a notch.

The sprints are tough coming off the leg exercises but pick a pace and stick to it!

For the kettlebell deadlift, pick a weight that’s challenging but will allow you to complete the 100 reps with proper form. I used a 24 kg kettlebell. If you don’t have a kettlebell, you can do barbell or dumbbell deadlifts.

The sit-ups, pushups and box jumps are pretty quick to get done. I did all the sit-ups at once, and I rested for a few seconds after every 10 pushups and every 10 jump squats.

More Workouts to Try

35 Minute Treadmill and Barbell Workout // Bodyweight and Running Workout For Time // 30 Minute Running and AMRAP Workout // 5 Rounds Full-Body Strength Workout // 100-20-100 Reps For Time Workout // Strength and Conditioning EMOM Workout

Treadmill Sprints and Strength Training Workout for Total Body Conditioning