A couple of months ago I posted this 30-Minute Run and Strength Workout and today I decided to post something similar.

Maybe because I was feeling a lack of creativity or maybeeee because I wanted to give you a similar, but different option to run and work your little heart out.

I’ll let you form your own opinion of my motives. Whatever side you take, you should still continue to read and check out this workout. It’s a good one, just like the original.

I love workouts that switch between cardio and strength training, because the variety really makes the workout fly by. Plus, it’s only 30 minutes, it works all your major muscle groups, it gives you a cardio workout, and the only equipment you need is a treadmill, a set of dumbbells, and a mat.

However, you could totally do this without equipment: run outside instead of on the treadmill, use your bodyweight instead of dumbbells, and lie on the grass instead of a mat.

And hey, if you enjoy it so much, there’s no need to stop! Repeat it one more time for an awesome workout in less than 60 minutes.

You wouldn’t need to warm up, cool down, and stretch twice, but you already knew that, didn’t you?

Here’s the plan:

Take the warm up run nice and easy. The warm up is truly about getting your body prepped for exercise. I usually start out walking at 3.5 mph and then increase by .5 -1.0 mph every minute until I’m running at my “easy” pace. Sometimes I’ll extend the warm up to 8 minutes, because it’s very enjoyable to me. There’s no need to start off sprinting. It’s not going to do your body any good.

After the warm up, interpret the “run” pieces however you like. Perhaps you want to keep it at an easy jog or maybe you want to speed walk. That’s great. Maybe you want to do it at your “tempo” or “marathon” pace. That’s cool too. Or maybe you are taking the day off from running, so you want to elliptical or bike or row instead. That’s legit.

Basically, do what you are in the mood for. Challenge yourself, make yourself work hard, increase your heart rate, but still make it enjoyable for you.

Ok, the exercise cues:

• Squat to Side Kick: Stand with feet hip distance apart, toes facing forward. Lower down into a squat until thighs are parallel to the floor, making sure to keep your knees behind your toes. As you rise up kick your right foot out to the side. Lower back to a squat. Continue and alternate legs.
• Push-Up to Side Plank: Start in a plank position with hands directly below your shoulders and your body in a straight line from head to heels. Lower down into a push-up. As your raise your body back up, rotate your body to the right side so that you are in a side plank with your right arm extended in the air. Return to plank position. Continue and alternate sides.
• Heel Touches: Lie on your back on top of a mat with your knees bent and your arms along your sides. Raise your shoulder blades and neck off of the mat. Reach your right arm to your right heel then your left arm to your left heel. This is one rep. Continue.
• Lunges with Biceps Curls: With a set of dumbbells, stand with your feet facing forward and take a step forward with your left foot. Lower into a lunge, making sure that your left knee does not go past your left toe. Both knees should be just around a 90-degree angle. As your rise up, curl the dumbbells up to shoulder level keeping your elbows at your sides. Lower back down into a lunge while also lowering the dumbbells. Complete all reps then switch sides.
• Triceps Extensions with Calf Raises: Stand holding a pair of dumbbells. Lift the dumbbells up overhead. Keeping your biceps close to your ears lower the dumbbells back until your elbows are at a 90-degree angle. This is starting position. Keeping your forearms still raise the dumbbells back up over your head. While you do this also rise up onto your toes. Lower your heels and the dumbbells down to starting position. Continue.
• Side Plank with Hip Dips: Start in forearm side plank on your right side with your right elbow directly below your shoulder and your body in a straight line from left shoulder to your feet. Using your side obliques, lower your hip down then raise it back up. Your upper body should remain still. This is one rep. Complete all reps then switch to your left side.
• Sumo Squat with Shoulder Press: Holding a pair of dumbbells, stand with your feet slight wider than hip distance apart, toes pointing out to the side. Put your dumbbells at shoulder level and lower into a squat. As your rise, press your dumbbells up overhead until your arms are fully extended. Lower back down to a squat while also lowering your arms to shoulder level. This is one rep.
• Bent-Over Rows: With a dumbbell in your left hand, kneel over the side of a bench with your right arm and right knee on the bench and a straight back. Raise the dumbbell up to your side until it reaches your ribs. Lower back down until arm is fully extended. Complete all reps then switch to the opposite side.
• Leg Lifts: Lie on your back on top of a mat. Raise your legs straight up in the air. Slowly lower your legs back down until your heels are 1-inch away from the ground. Continue and make sure to keep you arms and shoulder blades flat on the mat.

And there you have it – another fantastic run and strength workout in 30-minutes.

Don’t forget to stretch!!