I am back in action after a week long trip to Wellfit Malibu with Davida and Amanda from Run to the Finish. I don’t think I’ve ever been more tired after 7 days away from home. I ended up having some travel delays on Sunday and didn’t get home until 1AM. This lead to a very unproductive Monday filled with lots of coffee, a 3 hour nap, and a whole lot of chores that didn’t get done. One thing that I’ve learned in my 25 years of life is to listen to your body! There’s nothing worse than pushing yourself so hard that you end up getting sick. That is no bueno. I’ve got a big ol’ recap of my Wellfit Malibu experience coming next week, so look for that one!
Today’s workout is actually a spin-off of one of the HIIT workouts we did at Wellfit. It mixes both cardio and strength training for the ultimate 45 minute workout. It actually reminds me of something that I would do at my home gym in Minneapolis, Pellicano Endurance Coaching. I love these types of workouts because they keep you really engaged and the time passes quickly. It’s also one of those workouts that’s as hard as you make it. You can run for two minutes or you can sprint for two minutes. You can play with weight, as well in order to make things more challenging. The reality is, you can do anything for 45 seconds!
Get your cardio and strength training in during the same workout! All you need is a piece of cardio equipment and dumbbells!
Cardio Strength Interval HIIT
Directions: Do each exercise for 45 seconds. Then, rest for 15 seconds and repeat the same exercise for 45 more seconds. Run for 2 minutes in between each exercise. (ie: 45 second bicep curls, 15 second rest, 45 second bicep curls, 2 minute run. 45 second squat + shoulder press, rest, 45 second squat + shoulder press, 2 minute run.)
- Single Leg Bicep Curl (30 lbs.)
- Squat + Shoulder Press (30 lbs.)
- Russian Twists with Dumbbell (15 lbs.)
- Bent Over Row (30 lbs.)
- Weighted Stationary Lunges (40 lbs.)
- Tricep Extension (30 lbs.)
- Goblet Squat (20 lbs.)
Above I shared the amount of weight I would use while doing these exercises. Take this with a grain of salt; you can decrease or increase the weight accordingly. One thing I love doing with image workouts like I made above is saving them to my phone, so that I can pull it up when I get to the gym! If you are on your iPhone, just hold down on the image and click “save image.” Easy peasy.
Because I get lots of questions about my fitness gear…here’s what I’m wearing: tank, zip up, leggings, shoes.
I am currently at a hotel and was so bummed that all they had was dumbbells a treadmill. I just did the HIIT workout. I broke up the 45 sec exercises with 1 minute sprints. Two minutes is a long time to sprint for me. Loved it!!! Thanks for sharing!
love this workout! I love that I can do it at home without going to the gym if I don’t want to! Also the pictures are awesome, I’m going to show them to my clients who need to work on their form…
WOO! I loved this workout too and did something similar with bodyweight exercises this weekend 🙂
Hi Lee! This may sound strange, but I stumbled across your blog YEARS ago, back when I was in college around the same time you were and struggling to find healthy, cheap meals to make in between my crazy schedule. I’ve followed your journey to becoming a full-time blogger and I’m a huge fan of you, your success, and all your delicious meals. My friends make fun of me because I always talk about the meal I cooked courtesy of “my friend Lee.” Anyway, I’m in the market for some new kitchen appliances, and I was curious which blender you might recommend? Thanks for your advice!
LOL. Omg this totally made my day! We are definitely on a first name basis, Chelsea 😛 I just got a new Ninja…which doubles as a blender and food processor. I AM OBSESSED WITH IT. This is a similar one to the one I just bought – http://amzn.to/1mZ3tOX I LOVE IT. I love how powerful it is. Especially the food processor…it pulverizes dates like WOH!
Adding this one to my workout rotation! Thanks for sharing Lee 😀
Lookin’ good! I LOVE this workout. Any time I can kill two birds with one stone, I’m all in. Like devouring brownies with ice cream….I mean….doing cardio and strength training at the same time. Yes that’s what I meant….
LOL. There’s no such thing as a brownie without ice cream 😛
I love workouts like this! They are so thrilling and mixing it up every couple minutes makes them so fun!
You forgot to end with a treadmill push…LOL I think my legs still hurt from that workout!
When is FFF going to realize that THM IS NOT SPAM.
This is great! Saving to my phone to do in between classes tomorrow. I’m not a strong runner so I love that you’ve broken up the sprints with weight training 🙂
OMG SCHOOL STARTED. Idk how you do it. SUPERRRRRR woman.
I love single leg balancing bicep curls 🙂
Yes, listening to your body is key! Naps for the win.
I do that single leg thang whenever I can!
Can’t wait to try this out today!
YAY! Let me know how it goes 🙂
I did it! Sooo sore today! Def going to be adding this into my weekly rotation!
Love setting up weight circuit workouts with sprints in between! Love all these exercises.
I love it too…minus the fact that you kinda look like a crazy person at the gym going back and forth between weights and the treadmill. #sorrynotsorry
lolol yes. I just keep my head down, no eye contact necessary. #DONTLOOKATME !
I always feel like I have had a great workout when I do HIIT training. Great workout!
ME TOO! It’s the only way to go!
This looks like such a good workout! I love combining cardio and strength in circuits. It is so efficient and the time flies by!