30-Minute Running and Strength-Training Workout

An Outdoor Running-Circuit Workout That Burns 300 Calories

The weather's nice and you're jonesing for a good sweat session, so take your workout outdoors with this cardio and total-body workout that is 30 minutes long and burns 300 calories.

After your run, you'll need a space with a bench or step, wall, and place to lie down. This would be a great workout to do at a local track.

  1. Run a 10-minute mile. You'll burn 135 calories.
  2. Do the following total-body circuit workout — repeat each circuit twice for a calorie burn of about 165 calories in 20 minutes. Learn how to do each of these moves here.
Circuit Exercise Reps
Circuit 1 Step-ups 20 reps
Push-ups 15 reps; use your knees if necessary
Walking lunges 20 reps
Circuit 2 Jumping squats 15 reps
Tricep dips 15 reps
Elbow plank with leg lift 60 seconds with each leg
Circuit 3 Wall sit Hold for 30 seconds
Bicycle crunch 10 reps
Side plank 30 seconds on each side

All calorie counts are based on a 130-pound person.

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