Add This 45 Minute Workout To Your Fitness Routine!

You made it to the gym, yay! But after spending 30-minutes on the elliptical while watching Wheel of Fortune (in closed captions), you have no idea what to do next. In our last workout, we gave you an easy-to-follow routine to strengthen your hamstrings, quads, abs and lower back. This time around, we'll add a little tempo work to build endurance and gain strength and follow up with an upper body workout.

What you'll need: A treadmill, dumbbell or medicine ball and a yoga mat. If you're trying this workout at home, you can do the run portion outside and a yoga mat/towel.

The warm-up: Hit the treadmill for a 5 minute warm-up run. Don't worry about distance or speed, just run at your average pace to get the body going.

The workout: For the next 15 minutes, we'll do a little speed play to work a different set of muscles (fast twitch muscles) and work on our endurance.

Here's what you'll do:

  1. Know your average pace. Whether you run an 8, 10 or 12 minute mile, you'll return to this pace in-between your speed-play.
  2. For 1 minute, run faster than your average pace: If you normally run 10 minutes/mile, try running 9 or 8:30 minutes/mile for 60 seconds.
  3. After 1 minute, return to your average or normal pace for two minutes: This will give you time to recover, drink water and catch your breath.
  4. After your two minute recovery, return to your speedy pace for 1 minute: Repeat this until 15 minutes have passed.
  5. 5 minute recovery: Cool down with a light jog for about 5 minutes before heading to the resistance training portion of the workout.

Now it's time to give our legs a rest and work on our abs, arms and upper body. This workout may seem a little repetitive, but in order to reap the benefits of strength training, you have to repeat the exercises a few times to really feel the burn.

P.S. You can thank us later for the burpees.

  • Push up for 15 seconds. (Feel free to use your knees to hold your body up if you have to). Follow up with a plank for 15 seconds.
  • Push up for another 15 seconds followed by another plank for 15 seconds.
  • Crunches for 30 seconds
  • Seated Russian Twists for 30 seconds (with your dumbbell or medicine ball)
  • Another set of crunches for 30 seconds
  • Seated Russian Twists for 30 seconds (with your dumbbell or medicine ball)
  • Burpees for 30 seconds then plank for 15 seconds (Take a 15 second rest)
  • Burpees for 30 seconds then plank for 15 seconds (Take a 15 second rest)
  • Butt lifts (bridges) for 30 seconds
  • Tricep dips (use of bench) for 30 seconds
  • Medicine ball or dumbbell sit-ups for 60 seconds
  • Bicycle Kicks for 30 seconds - be sure to hold in your core then reverse Bicycle Kicks for 30 seconds.
  • Burpees for 30 seconds then plank for 15 seconds (Take a 15 second rest)
  • Burpees for 30 seconds then plank for 15 seconds (Take a 15 second rest)

Refuel with some water and repeat this portion of the workout one time. 

Be sure to follow the workout with deep stretching or foam rolling and fuel to help with recovery. To learn more about post-workout nutrition, click here.

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