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.
Right click the image above to save to your mobile device or download the workout to print.
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
- treadmill (elliptical or stationery bike)
- dumbbells 8-12 pounds (depending on your fitness level)
- 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 firstname.lastname@example.org.
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.
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
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