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Tone and Burn with Strength and Cardio

Back by popular demand. This workout combines the benefits of cardio training with the benefits of strength training to torch calories and tone up.

Target the lower body with fast paced quarter-mile sprints and the upper body with sculpting resistance exercises using dumbbells.

If you’re unsure what your sprint pace is or should be you can calculate your quarter mile sprint pace here. A quarter mile is approximately 400m.

Without knowing your specific sprint pace, you can complete this workout just as effectively using Rate of Perceived Exertion (RPE) to gauge intensity. RPE is used to judge how hard you feel like you’re working during exercise.

Have a towel close by. Turn on your favorite high energy playlist.

By popular demand. Tone & Burn 2 Circuit Workout. This workout combines the benefits of cardio training with the benefits of strength training to torch calories and tone up. Target the lower body with fast paced quarter-mile sprints and the upper body with sculpting resistance exercises using dumbbells. READY TO WORKOUT? Have a towel close by. Turn on your favorite high energy playlist. GO! Pin it for later AND click through to download the free workout printable.

Right click the image above to save to your mobile device or download the workout to print.

Workout Download

Click 30-Minute Tone and Burn Treadmill Workout to download the popular Tone & Burn Workout 1.

Time: approximately 30-minutes depending on your running pace

Equipment needed:

  • treadmill (elliptical or stationery bike)
  • dumbbells 8-12 pounds (depending on your fitness level)
  • timer


  • Don’t skip the warm-up or cool-down.
  • Use proper body alignment and good form.
  • Weights and intensity should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing weights, reps or rest.
  • Gradually increase intensity and/or repetitions based on your progress.

NOTE: If you don’t have access to a treadmill, the same concept can be applied with a stationary bike or an elliptical.

I am a certified personal trainer, but this workout was not created for your specific fitness level. If you’re interested in workouts created for your specific fitness level, individual needs and goals contact me at jillconyers@gmail.com.

Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician.

Exercise Index

Romanian Dumbbell Deadlift (1) Start in standing position holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent. (2) Keeping your arms straight and knees slightly bent, slowly bend at the hips (not your waist) and lower the weights as far as possible, keeping your back flat. (3) Squeeze your glutes to slowly pull yourself up (don’t use your back). Targets: hamstrings, quads, glutes

Lunge with Bicep Curl (1) Hold a pair of dumbbells at arm’s length down by your sides, palms facing forward. Stand tall with your feet hip width apart. (2) Step forward with your right leg and lower your body until your front knee is a 90 degree angel. As you lunge curl the dumbbells. (3) Push yourself back to the start position and then lower the weights. Repeat. Targets: biceps, shoulders, quads, calves

Dumbbell Overhead Press (1) Stand holding a dumbbell in each hand just outside of your shoulders, with your arms bent and your palms facing each other. (2) Set your feet shoulder width apart and knees slightly bent. (3) Keeping your core braced press the weights upward directly over your shoulders until your arms are completely straight and elbows locked. (4) Slowly lower the dumbbells back to the starting position. Targets: front deltoids, middle deltoids, triceps

Dumbbell Front Squat (1) Stand with your feet shoulder-width apart. Hold a pair of dumbbells so that your palms are facing each other, and rest one of the dumbbell heads on the meatiest part of each shoulder. (2) Keep your body as upright as you can at all times, keeping your upper arms parallel to the floor. Brace your abs and lower your body as far as you can by pushing your hips back and bending your knees. (3) Pause, then push yourself back to the starting position. Targets: core, glutes, quads, and hamstrings

Bent Over Row (1) Stand straight feet shoulder width apart with a dumbbell in each hand. (2) Bend at your hips and knees and lower your torso until it’s almost parallel to the floor. (3) Let the dumbbells hang at arms length from your shoulders your palms facing behind you. (4) Bend your elbows pulling the dumbbells to the sides of your torso squeezing your shoulder blades toward each other. Keep your torso still as you raise the dumbbells. Pause, then slowly lower the dumbbells. (4) Keep your core engaged and lower back with a natural arch. Targets: upper and middle back, biceps, rear deltoids

Side Lunge with Bicep Curl (1) Hold a pair of dumbbells at arm’s length down by your sides, palms facing forward. Stand tall with your feet hip width apart. (2) Lift your left foot and take a big step to your left as you push your hips backward and lower your body by dropping  your hips and bending your left knee. As you lunge curl the dumbbells. You’ll have to lean forward at your hips, but try to keep your torso as upright as possible. Keep your lower back naturally arched and your core tightened. (3) Push yourself back to the start position and then lower the weights. Repeat. Targets: biceps, shoulders, quads, calves

Renegade Row (1) Get in traditional plank position. (2) Keep your back in neutral alignment, toes on the floor, pelvis parallel to the floor. (3) Place one hand on a dumbbell. Pull kettlebell to the side of your chest, keeping shoulders and hips square to the ground. (4) Lower weight to starting position. Perform all reps with one arm then switch sides and repeat. Targets: upper back, core

Single Leg Squat (1) Stand on your right leg. Lift your left foot a couple of inches off the ground. (2) The basic moves of the Squat apply here. Keep your head up, your abs tight, and your heels on the ground. (3) Being careful not to lean forward or let your knees travel beyond your toes, slowly lower yourself down as low as you comfortably can or until your thigh is parallel to the floor. (4) Exhale, and stand up straight on your right leg only. (5) Continue for the prescribed number of reps and then repeat on the left leg. Targets: glutes, quads, hamstrings, core

Dumbbell T Push-Up (1) Begin in push-up position, placing your hands slightly wider than your shoulders holding a pair of dumbbells. Your body should form a straight line from your ankles to your head. Your legs should be straight with the weight in your toes. Keep your abdominals engaged throughout the entire exercise. (2) Lower your body to the floor. (3) As you push yourself up, rotate to the right side of your body into side plank as you bend your right arm and pull the right dumbbell to your torso. Now, straighten your arm so that the dumbbell is above your right shoulder. (4) Lower the dumbbell and repeat on the opposite side. Targets: pectoralis, deltoids, triceps, obliques, rotator, trapezius

Don’t forget to warm up and cool down to safely and get the most out of this workout. You can use this Warm-Up before and Cool Down after the workout.

Like the workout? Share it with your friends and family.

Add a quick ab workout to your workouts this week:

I would love to chat:

Do you like workouts that combine the treadmill and resistance exercises? Do you have any requests for workouts?

be the best version of YOU



Thank you for being a part of this community!

Be sure to visit Jen to see her workout for the day. And don’t forget that you can tag us and use hashtag #itbf, on Instagram, if you do one of the workouts this week!

Inspired To Be Fit

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  1. I feel like this one was wrote for me !!! Much needed saved to go by ASAP

  2. That workout would pretty much kick my butt, but I am willing to give it a shot.

  3. I’ve really been trying to add more cardio to my daily routine. I know how important it is to my heart and overall health.

  4. CourtneyLynne says:

    Omg another great workout!!!! I will have to give this one a try. Wish me luck 😉

  5. I’m currently trying to shape up my triceps. I think it’s the only part of my body that I feel needs fixing. And it’s not easy. Triceps is really hard to shape up (for me anyways).

  6. Seems like an intense workout! I love the added sprints

  7. This is great! I find that whenever I am in a slump going back to weights helps me move past a plateau faster.

  8. Physical fitness is oh so important for all of us. We cannot afford to ignore this area at all

  9. whoa, now this might be a bit more hard core than I can manage, but I can’t wait to get there. Great routine.

  10. This is one of my favorite types of workouts. Intense and pretty much covers all the bases. Thanks for sharing!

  11. So I took an entire week off after the half marathon..oops! I definitely need to be burning and toning after that!

  12. Sprint? WHAT!? lol. I am more of a jogger for cardio or I take a Spin class. Sometimes when I’m doing squats, I dont feel anything… any idea what I could be doing wrong?

  13. Why are renegade rows so hard . . .. lol! Anyway, great workout . . .I’ll have to try it!

  14. I love a good treadmill workout and this is one I can do on my lunch hour. Thank you for the download!

  15. Robin (Masshole Mommy) says:

    This looks like the tough workout that I have been looking for. I might have to try it out this week.

  16. Cardio is one of my weaknesses and I am not going to lie I haven’t really exercised this year which I know is really bad. I want to change that.

  17. I love your posts, but I would have had to stop at walk and jog 5-10 minutes. Honestly. What do you do for a girl who hates all exercise??

  18. I’m currently gym less, so no treadmill for me, but this looks like a great way to make the machine more interesting!

  19. Solid Workout! Thank you for posting the easy image so I can screenshot 🙂

  20. Great workout! I need to invest in some equipment so my husband will stop paying for the gym.

  21. I have to admit, I know that those exercises would kick my butt into gear. I was just reading some of the ones I haven’t heard of and the renegade row sounds a little frightening.

  22. I like the sprints, Jill! I don’t often combine treadmill and resistance, but when I do, I love it and always wish I would remember to try it more often!

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