Cardio + Strength Interval HIIT Workout

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! 

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.) 
  • Plank

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.

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