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A Strength And Cardio Workout To Test Your All-Round Fitness

Man running outside
(Image credit: Getty Images / Adam Kaz)

Some people hit the gym to build muscle. Others like to work on their cardio endurance. In between these two extremes, you’ll find fans of functional fitness and events like Hyrox which combine running with high-rep sets that challenge your muscular endurance. If this middle way appeals and you fancy a hybrid workout of strength and cardio training, then this fast effective full-body session is just the ticket.

This workout, created by fitness and running coach Ollie McCarthy (opens in new tab), requires just one kettlebell and a treadmill (or you can run outside and track the distance on a running watch). The session alternates between a 500m run and 50 reps of a strength exercise.

“Complete the workout as fast as you can,” says McCarthy. “Aim to keep the pace of the runs consistent across the workout, and complete one to two rounds for a fast and effective full-body workout.”

If you have a treadmill at home but no weights, our round-up of the best kettlebells can help you rectify that. 

1 Run

Distance 500m

2 Goblet squat

Woman performing goblet squat with kettlebell

(Image credit: Getty Images / Fly View Productions)

Reps 50

Stand with feet hip-width apart, holding the bell of an upside-down kettlebell in both hands in front of your chest. Keeping your chest up and back flat, push your hips back and bend your knees to lower until your thighs are parallel with the floor. Push through your heels to rise.

3 Run

Distance 500m

4 Kettlebell swing

Man performing kettlebell swing outside

(Image credit: Getty Images / Adam Kaz)

Reps 50

Stand with your feet shoulder-width apart, holding the kettlebell handle with both hands. Hinge forwards at your hips and bend your knees slightly to let the kettlebell swing backwards through your legs. Thrust your hips forwards and use the momentum created to swing the kettlebell up to eye level. Control the descent of the kettlebell and let it swing through your legs as you hinge forwards at the hips again.

5 Run

Distance 500m

6 Press-up

Reps 50

Begin in a high plank position, with your hands just outside of your shoulders. Bend your elbows, keeping them close to the body, and lower your chest to the floor. Push through your palms to rise. If you struggle to keep your body in a straight line, drop to your knees.

7 Run

Woman running on treadmill

(Image credit: Getty Images / Rich Legg)

Distance 500m

8 Kettlebell row

Reps 50 each side

Stand with the kettlebell by your right foot. Take a step back with your right foot and then hinge from your hips to take hold of the kettlebell handle with your right hand. Engage your core and lift the kettlebell to your chest, keeping your back flat and  your elbow close to your torso. Pause, squeeze your shoulder and back muscles, then lower the kettlebell to the start.


More Strength And Cardio Workouts 

Lucy Gornall
Lucy Gornall

Lucy is a freelance journalist, and former health and fitness editor across various UK women’s magazines. She is also a level 3 personal trainer and is trained in pre- and post-natal fitness.