This Sprint and Strength Workout Is the Perfect Combination of Cardio and Toning

A routine from Australian instructor Kayla Itsines that is guaranteed to make you sweat.

Kayla Itsines.Brian Ach/Getty Images

We love a good strength routine. No mattered your preferred level of cardio and activity, building strength is an important thing to prioritize to as we age. The stronger you are, the better fit you’ll be to deal with the difficulties that accompany aging.

With that being said, sometimes you might want just a little bit more. Low-impact strength training is great, but sometimes you want to elevate your heart rate just that much more. If that sounds like you, we’ve got the perfect routine for your next afternoon in the gym, courtesy of Australian fitness instructor Kayla Itsines.

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While she does have a lot of great content that pertains to strength training alone, one of her latest routines combines both cardio and strengthening into one simple regimen. Here’s what she recommends:

1. Weighted lunges: Perform 10 reps on each side. Choose whatever weight works best for you.
2. Sprints: Sprint for 20 seconds (at the speed that works for you), then rest for 20 seconds. 
3. Push-up and row: Perform 20 push-ups with weighted rows in between, alternating sides each time so that you reach 10 row reps on each side.
4. Sprints: Sprint for 20 seconds (at the speed that works for you), then rest for 20 seconds. 
5. Squat thruster: Perform 15 weighted squats with a full extension after each rep. 
6. Sprints: Sprint for 20 seconds (at the speed that works for you), then rest for 20 seconds.
7. Ab Bikes: Perform 30 reps (15 on each side).
8. Sprints: Sprint for 20 seconds (at the speed that works for you), then rest for 20 seconds. 
9. Weighted burpees: Do 15 reps.
10. Sprints: Sprint for 20 seconds (at the speed that works for you), then rest for 20 seconds.

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