When we think of “cardio,” we think of steady-state endurance activities like cycling and running and cardio machines.

Or we think of interval training and short, quick bursts of activity.

But it isn’t really either or!

There are so many different ways we can design cardio workouts AND they can even help us build strength.

YUP! Your workout doesn’t have to be cardio OR strength training…it can be both!

By using a relay workout design, which is a version of a timed circuit, you can get the metabolic benefits of cardio (and improve your work capacity) as you build strength.

This is a perfect workout design to use if you are short on time, especially if you can only make it to the gym a couple of times a week!

So if you want to include some strength training in your cardio, or some cardio in your strength training, try this Relay Workout!

The 30-Minute Relay Strength And Cardio Workout:

Set a timer for 30 minutes and complete as many rounds of the circuit below as possible. Beginners can do shorter distances/lowers reps to start and add reps/distance as they progress. Rest only as needed.

Record how many rounds you complete to beat next time! For the run/ride/row, pick just one to use the entire workout.

Better to do fewer reps of a move but keep moving over doing more reps but have to rest. Also, depending on your fitness level and goals, you can also focus on going heavier for fewer reps over lighter for more!

100-300m Run/Ride/Row
5-10 reps Squat to Press
5-10 reps Inverted Rows
10-15 reps Kettlebell Swings
5-10 reps Corncob Push Ups
5-10 reps Cherry Bombs

Ready to take your training to the next level? Learn how you can dial in your workouts to see fabulous results with my Coaching!

–> Apply To Train With RS!