Image Source: POPSUGAR Photography / Benjamin Stone
Let's get down to business because you don't have a lot of time! This workout takes 45 minutes from start to finish, and incorporates both intervals and strength training with weights. After the run is finished, you'll just need one or two sets of medium-weight dumbbells (5 to 15 lbs). Let's get started!
Running Workout: 35 minutes total (includes warmup and cooldown)
Directions: Do this workout on a treadmill or outside in the fresh air — it's up to you. After warming up, perform the 2.5-minute run/sprint interval 10 times, then end with a cooldown before grabbing your free weights.
Directions: Complete each of the 10 exercises below for 30 seconds each (descriptions and photos below). Since this workout is driven by time, and not reps, you want to make sure you're performing these moves with correct form, but also pushing yourself fast enough to feel your muscles burning (we know you can do more than two squats in 30 seconds!). If you need to stop and rest, that's OK. It's also OK to go for lighter weights if you need to — that's why it's helpful to have two sets. Eventually if you perform this workout enough, you'll get so strong that you won't need to stop!
Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
Bend your knees as if you were sitting in a chair, keeping weight on your heels.
Press the dumbbells overhead as you straighten your knees to return to standing.
Keep going for 30 seconds.
1 / 10
Reverse Lunge With Bicep Curl
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Begin with your feet together, holding dumbbells at your sides.
Step your right foot back into a deep lunge as you bend your elbows, bringing weights to your shoulders for the bicep curl. Make sure your left knee is directly over your ankle, and bend your right knee so it almost touches the floor.
Focus on your left glute as you step your right foot forward to return to the starting position, lowering weights back to your sides. Repeat, lunging the left foot back. This counts as one rep.
Continue alternating sides for a total of 30 seconds.
2 / 10
Bent-Over Row
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Lean forward and bend both knees, remembering to keep a flat back.
Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
Slowly lower the weights back to the starting position to complete one rep.
Do as many reps correctly as you can for 30 seconds.
3 / 10
Goblet Squat
Image Source: POPSUGAR Photography / Benjamin Stone
Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
With your weight focused in your heels, push yourself up to the starting position.
Perform as many reps as you can with correct form for 30 seconds.
4 / 10
Romanian Deadlifts
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Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly bend at your hip joint (not your waist), and lower the weights as far as possible without rounding your back, which should remain straight.
Now squeeze your glutes to slowly pull yourself up (don't use your back).
Do as many reps correctly as you can for 30 seconds.
5 / 10
Bicep Curl With Side Lunge
Image Source: POPSUGAR Photography / Benjamin Stone
Holding a pair of dumbbells, stand with your feet and knees together. Perform a bicep curl by bending your elbows to bring the weights to your shoulders
Lower your arms toward the floor as you take a large step to the left with your left foot, lunging toward the floor. Make sure your left knee does not extend past your toes, and keep your right leg relatively straight.
As you push off through your left foot to return to standing, perform a bicep curl.
Repeat on the other side to complete one rep.
Continue lunging from side-to-side for 30 seconds.
6 / 10
Push-Up and Rotate
Image Source: POPSUGAR Photography / Kyle Hartman
Begin in a plank position with your feet in line with your hips and your hands each holding a dumbbell.
Lower your body toward the floor, then push through your arms, returning to plank.
Twist to the left, reaching your left arm, dumbbell in hand, to the ceiling without letting your pelvis raise or lower.
Return to plank position, bringing your hand back to the floor. Complete another push-up and twist to the right.
This counts as one rep. Perform as many reps correctly as you can for 30 seconds.
7 / 10
Bridge With Chest Press
Image Source: POPSUGAR Photography / Benjamin Stone
Start on your back with your knees bent and your feet hip-distance apart. Holding weights by your chest.
Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
Holding the bridge, press the weights to the ceiling directly above your shoulders.
Do as many reps as you can with correct form for 30 seconds.
8 / 10
Overhead Reach With Leg Lower
Image Source: POPSUGAR Photography / Benjamin Stone
Lie on your back with your arms reaching toward the ceiling, holding one weight with both hands. With the sole of your left foot on the mat, bring your right toes toward the ceiling.
Exhale and lower your arms and leg toward the floor, keeping your lower back touching the mat.
Inhale and return to starting position to complete one rep.
Repeat on the other side, and continue alternating for 30 seconds.
9 / 10
Double Crunch Pulse
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Begin lying on your back with your legs in the air, toes toward the ceiling, holding one or two dumbbells over your chest with straight arms. Engage your abs to press your lower back into the mat while lifting your head, neck, and upper back off the mat.
Exhale and round your lower back so the bottom of the pelvis raises as you lift your upper body an inch higher off the mat. Aim the medicine ball toward your ankles as you perform this double crunch.
Inhale, and lower your pelvis and upper back an inch toward the floor.
Continue this slow pulsing motion for a total of 30 seconds.
