No Treadmill Interval Cardio Workout + I Heart Organic Balance

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Sometimes you just don’t have time to head the gym for a cardio workout! Get your sweat on with this No Treadmill Interval Cardio Workout and finish with a delicious Organic Balance Protein Shake! All you need are a set of weights and a medicine ball.  

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It’s here! The first Fit Foodie Finds workout of 2018 and guess what? All you need are a few pieces of equipment that you likely have in your home gym to accomplish this heart-thumping cardio workout! Today we’re partnering with our favorite dairy brand, Organic Valley. Since the day we visited OV HQ and an OV dairy farm in western Wisconsin, we’ve been completely smitten. If you don’t know much about Organic Valley, let me give you the run down and tell you why we’re so obsessed.


Organic Valley is a farmer-owned cooperative that produces certified organic and 100% grass-fed dairy products such as cheese, eggs, butter, milk, ghee, yogurt, and creamer. That’s right, the business is owned by the farmers themselves, which is a bit crazy, but clearly, it’s working. Organic Valley not only cares about producing high-quality organic dairy that’s non-toxic, and made with no pesticides, no GMO’s, no artificial hormones or no antibiotics but so much more! They care about their animals and raise their cows in chemical-free organic pastures and their chickens never see cages because they’re free-range, meaning they roam freely! Organic Valley works with small, family-owned farms and their average herd size is just 72 cows (thousands less than factory farms). To top it off, most Organic Valley farmers are based here in the Midwest in Minnesota and Wisconsin, which is just so flipping cool.

I can’t speak highly enough of this company. I not only love their products, but I admire their mission in changing the way that we, as humans, consume food! Today I want to feature one of my favorite OV products, Organic Balance. Organic Balance is a protein drink and…

  • Made with real ingredients
  • 16 grams of protein
  • 50% of your daily calcium
  • 100% organic
  • Made with absolutely NO antibiotics, synthetic hormones, toxic pesticides or GMO anything

Did I mention that it tastes like a flipping milkshake? OMG IT’S SO GOOOOOOOOD. We always have a stockpile of this beverage at Fit Foodie HQ and often mix it with things like coffee and/or chia seeds. Why not get your protein in post-workout and have it taste good, too? #yesplease

Do the Cardio for the Organic Cows!

Today’s workout is all about dat cardio and for a very special reason. FOR THE COWS. You might find this interesting and peculiar, but when we visited the OV farm last year, one fact in particular really stuck out to me.

As part of an Organic Valley Farm regulation, cows must spend at least 120 days per year in the pasture and most OV cows spend many more days than this.

So, what does this mean? It means that at least 2.5 days per week, cows are grazing, and walking, and grazing, and walking…because that’s what they do when they eat…they walk! Most OV cows get at least 7,000 steps/day (proven HERE) and I hate to say this, sometimes that’s more than I get. For those of us that have a hard time fitting in 2 or 3 workouts per week…DO IT FOR THE COWS. If the cows can do it, so can we.

So without further adieu, here’s a challenging, no-treadmill cardio workout to assure you’ll surpass that 7k step mark. Let’s do it for the cows, people.

Get in all of your steps with his challenging, no-treadmill interval cardio workout. You can do this cardio workout at home or at the gym with just a set of dumbbells and a medicine ball!

No Treadmill Interval Cardio Workout

Equipment needed: medium set of dumbbells and a medicine ball

There are 5 circuits. Perform each move for 20 seconds and then rest for 10 seconds. Complete each circuit 4 times before moving on to the next circuit.

Circuit 1

  1. Med Ball Squats
  2. Jump Rope

Circuit 2

  1. Squat Jacks
  2. Plank Knee Taps

Circuit 3

  1. Standing Punches
  2. Dumbbell Push Press

Circuit 4

  1. Ski Jumpers
  2. Med Ball Squat Throws

Circuit 5

  1. Fast Feet + Drop
  2. Renegade Rows

Disclaimers: This post is sponsored by Organic Valley. I was compensated and all opinions are my own. Thank you for your support and for making this website possible! Before starting a new exercise regime, please consult your physician and as always, listen to your body.

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About Lee Funke

Lee is the founder of Fit Foodie Finds and based in Minneapolis, MN. She started this website in 2010 as a way to share her love for real food and wellness. The internet has changed so much since then and so has Fit Foodie Finds. Today we're a female-run recipe website publishing hundreds of tried and true recipes developed and tested by our team.

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March 19, 2020 5:24 am

Very interesting post! Always nice to do some workout at home! I will do this workout as soon as possible. Thanks

August 4, 2019 9:06 pm

My father is having trouble with using treadmill these days because of his knee pains.
I can relate to this. Someone who is facing such problems, this post is very useful for that person.