Strength and Cardio Total Body Workout

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Hi my dear readers,

Here's an awesome guest post by Kathleen from JustKISF, which stands for Just Keep It Simple Fitness. It's a simple but effective bodyweight workout you can do anywhere! It includes exercises that I regularly use in my own workouts and others that I will definitely incorporate from now on. I nominated JustKISF for the Blogger Recognition Award because Kathleen's blog is amazing. If you are at all into fitness or want to get into it, go take a look:) Enjoy!

Helene xx

Where are all my runners at?! 

I know I’m not telling you anything new and earth shattering, but running is amazing!!  And such a great cardio choice!  If you’re lucky enough to run outside, you get the beautiful scenery and fresh air, plus helpful distractions like other people out and about.  If you enjoy busting it out on a treadmill (hey, there are people who like that!), you can mindlessly watch a show or a movie and really get into a groove. 

Strength and Cardio Workout - Justkisf

OPTIONS

The great thing about running is that the options are endless.  You can go for however long or however fast you want.  You can create intervals or run steady state.  Basically, you can do whatever you want!  Sometimes a long, slow and steady run is exactly what you need.  It’s your low intensity steady state (LISS) cardio where your body gets into the fat burning stage!  Other times you want to get in some quick sprints or high intensity interval training (HIIT) to really get your heart rate pumping and burn lots of calories and fast. 

Although both of those are fantastic options, and one’s I try to rotate into my workout schedule, my absolute favorite running workout includes mixing in some strength training exercises!  Say what??  But Kathleen, you can’t mix strength and running together!  Oh, I can, and I do!

 

CARDIO AND STRENGTH

Check it out – you decide the distance you want to run (typically I’ll run for half a mile at a decent pace, but not too fast).  This will get your legs moving and heart rate up, but still at a steady state.  It’ll give you that time to think and reflect as so many runners enjoy during their workout.  Then stop and throw in some different strength exercises, like a mini bodyweight circuit.  Nothing crazy, nothing special, but something that will really get your heart rate jumping and your body moving.  I love to include a few variations of squats, and also a couple upper body movements.  After that just repeat the cycle 3-4 times through!  Talk about one heck of a workout!  I’m always super sweaty after a session like that!

WHY BOTH?

What’s so great about this option?  This gives you the best of both worlds in my opinion!  You get to be outside and go for a run.  You can clear your mind and let it wander.  You’ll get in some steady state cardio (not enough to get you into the fat burning stage though, so if that’s what you’re looking for, you’ll need to run longer).  But you also get in some strength training.  You get to work other major muscles.  You can push yourself and really work on your stamina.  You’ll be strengthening and toning your entire body.  It’s a win-win in my book and it also keeps things fun and fresh. 

So next time you head out for a run, whether it’s around the block in your neighborhood, at the park, or even on the treadmill, try out this workout! 

Strength and Cardio Workout - Justkisf

Exercises

Jump Squat – Start with your feet about shoulder width apart.  Hinge at your hips and then lower down into a squat.  Try to get to parallel.  Using your legs, jump up into the air and land softly, lowering back into your squat.  Repeat the movements trying to be as fluid as possible.

Strength and Cardio Workout - Justkisf
Strength and Cardio Workout - Justkisf

Dips – If you have a bench around awesome, you can use that!  Put your hands on the bench behind you with your knees bent and feet in front of you.  Using almost entirely your triceps muscles (don’t put too much weight on your legs), lower down until your elbows are bent at least 90°.  Then push all the way up until your arms are straight.  If you don’t have a bench, do the same process but with your hands and knees on the ground while your butt hovers.

strength and cardio workout justkisf

Jump Lunge – Start in a basic lunge position with your right leg in front.  Then push up and jump into the air while switching your legs.  As you come back down, land softly, lowering into the lunge position but with your left leg in front.

strength and cardio workout justkisf
strength and cardio workout justkisf

Push Ups – Start in a high plank position with your hands underneath your shoulders and your feet close together.  Slowly lower down until your chest is just off the ground while keeping your core and legs strong.  Try not to let your butt sag or arch up into the air.  Then push back up into the starting position.

strength and cardio workout justkisf
strength and cardio workout justkisf

So what are you waiting for?  Get up and get after it!

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21 Comments

  1. rosa1eeen
    August 25, 2017

    This bring back memories of my boot camp days, these are such good work outs and i really need to get back on it. So thanks for the motivation 🙂

    Reply
    1. Helene Choo
      August 25, 2017

      You’re welcome:) I also find this really useful! I’m really glad Kathleen agreed to create this post for me! Thanks for your comment <3

      Reply
  2. In and Out of Vegas
    August 25, 2017

    This was well written with great instructional photos on “how-to” go about doing all of the things she was explaining. I use to do these exercises and they are really effective! I need to get back at it!

    Reply
    1. Helene Choo
      August 25, 2017

      Agreed! I only do a few of them regularly, I’ll have to start including the others in my workouts:) sending motivation!!

      Reply
  3. Sam
    August 25, 2017

    Your photo tutorials are fantastic! Getting me motivated!

    Reply
    1. Helene Choo
      August 25, 2017

      Awesome! I’ll let Kathleen know you enjoyed it????

      Reply
  4. Glam Adventuress
    August 25, 2017

    Thanks for the amazing post!
    I love running and take part in marathons, it feels amazing. The high running gives is incomparable!!

    Reply
    1. Helene Choo
      August 25, 2017

      I agree! Thanks for your comment:)

      Reply
  5. Ooh this is such a great post! Brilliant for those who love exercising, I really need to get back into it so will be coming back to this post!

    Tiffany x http://www.foodandotherloves.co.uk

    Reply
    1. Helene Choo
      August 25, 2017

      You should! It’s such a simple but brilliant workout:) I’m glad you found it useful!

      Reply
  6. Neely Moldovan (@Neelykins)
    August 25, 2017

    I love workouts like this! May try it at the gym tomorrow!

    Reply
    1. Helene Choo
      August 26, 2017

      Great!!?? I’m going to incorporate it into my running routine when the weather cools down a bit!

      Reply
  7. Akshay Malhotra
    August 26, 2017

    Great explanation! everything well explained along with images.

    Reply
    1. Helene Choo
      August 28, 2017

      I really like it too:)

      Reply
  8. wendie
    August 27, 2017

    I think I could try some of those! Great post!

    Reply
    1. Helene Choo
      August 28, 2017

      I’m definitely going to try these! Thanks, I’ll relay your comment:)

      Reply
      1. wendie
        August 28, 2017

        I hope you enjoy them x

  9. lifeinamumshell
    August 28, 2017

    Oh this post is great!! It will come in handy for me, i have recently rejoined a gym after having my second baby, and need some more ideas on exercises i can do between classes! definantly going to give these a go for sure, thank you!! x

    Reply
    1. Helene Choo
      August 28, 2017

      Thanks! I’m sure Kathleen will appreciate your feedback:) I’m definitely going to incorporate these exercises into my routine:)

      Reply
  10. elenasts
    August 28, 2017

    Can you believe that I am in my 30s and I haven`t tried running yet. I know it is not something I should brag about though.

    Reply
    1. Helene Choo
      August 28, 2017

      It’s never too late to start! I’m 25 and I literally just started:) And I discovered it’s really fun!

      Reply

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