Running hard, backing off, and repeating is great for your ticker, fat loss, and muscles – which is why this isn’t the first time we’ve suggested intervals. But here’s a new spin: Instead of resting or slowing down between sprints, fill the gaps with basic weight exercises. “This is a great way to do strength training for guys who hate it,” says personal trainer Jim Liston. And vice versa: Can’t make time for a cardio day? Now you don’t have to. Do each circuit without resting between exercises, unless specified on the right.
Stand with a dumbbell in each hand, arms at your sides, feet shoulder-width apart. Bend at the hips and knees to lower your body until your thighs are parallel to the floor, then press back up. Take two seconds to lower yourself and two seconds to press up.
SINGLE-LEG ROTATION SQUAT
Holding a dumbbell in your left hand, balance on your right leg. Slowly bend your knees to lower your body towards the floor, while reaching towards the outside of your right foot with the dumbbell hand. Push through your heel to return to the starting position.
DUMBBELL BENT-OVER ROW
Stand holding a pair of dumbbells in front of your thighs with an overhand grip. Bend forward at the hips until your upper body is almost parallel to the floor. Pull the weights up towards your rib cage until your elbows pass your torso, then slowly lower them.
Lie facedown in a modified pushup position, with your forearms resting on the floor. Your elbows should be under your shoulders and bent 90 degrees. Tuck your chin so your body forms a straight line from your heels to your ears. Forcefully contract your abs and glutes.
Lie on your side with your forearm on the floor under your shoulder, and your feet stacked together. Contract your glutes and abs, and push your hip off the floor, creating a straight line from ankle to shoulder, and keeping your head in line with your spine. Hold the position.