I’ve got a really good one for you today! 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!
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 dumbell 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.
If you’re unsure of any of the exercises, there are some example videos included below.