Outdoor 35-Minute Cardio + Strength Circuit Workout with Mizuno

Take your workout outdoors with this 35-minute cardio and strength circuit workout that pairs timed running intervals with bodyweight strength training exercises. 

outdoor 35-minute cardio and strength circuit workout | nourishmovelove.com

Fresh air, sunshine, and an open road with gorgeous scenery, the perfect motivation to hop out of bed and hit the pavement for a run. But come winter it’s all too easy to to let short, dark days and cold temps put you in hibernation mode —unless your properly outfitted for hitting the pavement in cold weather running gear.

Which is why I’ve teamed up with FitFluential and Mizuno Running to share an outdoor 35-minute cardio + strength circuit workout. Get your hands on the new Mizuno’s breath thermo cold weather running gear and you’ll have all the motivation you need to hit the pavement on those cold, dreary winter days.

Learn more about the Mizuno Breath Thermo Base Layer Crew and Warmalite Gloves I’m wearing, along with the new wave rider 20 running shoes, below.

Whether you choose to hit the pavement for an outdoor run or jump on the treadmill at the gym, this cardio and strength circuit workout is an effective, 35-minute total body burn.

If doing the workout indoors and you have access to dumbbells add weight to the strength training exercises for an extra challenge. 

the workout: outdoor 35-minute cardio + strength circuit

This cardio and strength workout consists of 3 timed circuits. Each circuit has a cardio interval paired with two strength exercises. Complete each cardio interval and strength exercise for time and/or number or reps outlined below.

Note the repetition-based strength exercises will be repeated AMRAP-style {as many rounds as possible} based on the timed interval outlined below. This 35-minute cardio and strength circuit workout can be completed outdoors on a running trail or indoors on a treadmill or stair-stepper. If you’re indoors and have access to dumbbells add weight to the strength training exercises for an extra challenge.

The goal is to push your pace during the 6/5/4 minute cardio intervals. Striving to maintain pace or increase speed with each cardio interval. 

Circuit One: 

6 minutes of cardio 

  • Move One:  Air Squats — 20 Reps
  • Move Two:  3-Way Lunges — 20 Reps {10 reps per leg}

*Repeat above strength exercises AMRAP {as many rounds as possible} for 6 minutes

1 Minute Rest

Circuit Two: 

5 minutes of cardio 

  • Move Three:  Push Up + Extended Arm –12 Reps {6 reps per arm}
  • Move Four:  Warrior 3 + Lat Pull — 12 Reps {6 reps per leg}

*Repeat above strength exercises AMRAP {as many rounds as possible} for 5 minutes

1 Minute Rest

Circuit Three: 

4 minutes of cardio 

  • Move Five:  Squat + Knee Drive and Punch — 20 Reps {10 reps per leg/arm}
  • Move Six:  Warrior 2 Jacks — 20 Reps

*Repeat above strength exercises AMRAP {as many rounds as possible} for 4 minutes

1 Minute Rest + Cool Down

See video above for complete workout and proper exercise form. 

Move One:  Air Squats — 20 Reps

Air Squats

Move Two:  3-Way Lunges — 20 Reps {10 reps per leg}

3-Way Lunge

Move Three:  Push Up + Extended Arm –12 Reps {6 reps per arm}

Push Up + Extended Arm

Move Four:  Warrior 3 + Lat Pull — 12 Reps {6 reps per leg}

Warrior 3 + Lat Pull

Move Five:  Squat + Knee Drive and Punch — 20 Reps {10 reps per leg/arm}

Squat + Knee Drive and Punch

Move Six:  Warrior 2 Jacks — 20 Reps

Warrior 2 Jacks

Mizuno Cold Weather Running Gear + Wave Rider 20 Shoes

As a former collegiate volleyball player and now recreational {old woman league} player, I’ve always been a fan of Mizuno athletic gear. During my post-college marathon training days I tried a couple different pairs of running shoes, but I always came back to the Mizuno Wave Riders. And now they are on the 20th iteration of the wave rider. The Mizuno Wave Rider 20 is the most responsive Wave Rider yet; featuring new Wave plate technology for a softer, smoother ride.

As someone who is susceptible to stress fractures I’m pretty picky about my running shoes, they need to be supportive, yet lightweight, and the Wave Rider 20 is my favorite running shoe yet. However, I wish I would’ve got a half size larger as they do run a bit small {I wear a 7.5 and I wish I would’ve got a size 8, especially for wearing thicker socks for outdoor winter runs}.

Mizuno Women's Wave Rider 20

If you plan to take your runs outdoors for the winter the Mizuno Breath Thermo Base Layer Crew is the perfect lightweight long-sleeve with heat-generating technology to keep your body warm on cold weather runs. This moisture-wicking top keeps you dry and warm without the bulk of additional layers. 

Again I would say this top runs a bit small, especially with my growing baby bump. I’m wearing a medium here and a size large would be a better fit for this growing bump because this mamma is running for two this winter.

Mizuno Breath Thermo Base Layer Crew

Pair the Breath Thermo Base Layer Crew with a set of Mizuno Breath Thermo Warmalite Gloves and you’re ready to hit the pavement all winter long. Since I love to listen to podcasts during my runs I love that the Warmalite Gloves have a touch screen forefinger for easy phone swiping without removing the gloves. 

Mizuno Breath Thermo Warmalite Gloves

this workout is a sponsored post in partnership with FitFluential LLC on behalf of Mizuno. all words and opinions are my own. thank you for supporting the brands that make nourish move love and all the content you see on this blog possible. 

the workout recap: outdoor 35-minute cardio + strength circuit workout

This cardio and strength workout consists of 3 timed circuits. Each circuit has a cardio interval paired with two strength exercises. Complete each cardio interval and strength exercise for time and/or number or reps outlined below.

Circuit One: 

6 minutes of cardio 

  • Move One:  Air Squats — 20 Reps
  • Move Two:  3-Way Lunges — 20 Reps {10 reps per leg}

*Repeat above strength exercises AMRAP {as many rounds as possible} for 6 minutes

1 Minute Rest

Circuit Two: 

5 minutes of cardio 

  • Move Three:  Push Up + Extended Arm –12 Reps {6 reps per arm}
  • Move Four:  Warrior 3 + Lat Pull — 12 Reps {6 reps per leg}

*Repeat above strength exercises AMRAP {as many rounds as possible} for 5 minutes

1 Minute Rest

Circuit Three: 

4 minutes of cardio 

  • Move Five:  Squat + Knee Drive and Punch — 20 Reps {10 reps per leg/arm}
  • Move Six:  Warrior 2 Jacks — 20 Reps

*Repeat above strength exercises AMRAP {as many rounds as possible} for 4 minutes

1 Minute Rest + Cool Down

pin this workout

outdoor 35-minute cardio and strength circuit workout | nourishmovelove.com

4 comments
    • Thanks Britney! I hear you, I can be a baby when it comes to getting outside in the cold, but after you get over the initial chill it’s so worth the refreshing fresh air. And you’re right, having a plan helps too! Thanks so much for checking out the workout and I hope you love this one as much as I do! xo-Lindsey

  1. This workout looks awesome, Lindsay. I’m such a baby about cold weather + working out, but these mizuno items sound like they will keep you super warm during an outdoor workout!

    • Thanks Jen! I love combining cardio and strength (hence why like seven of my workout blog posts have cardio + strength in the title). I can be a baby about the cold too, but after you get over the initial 10 minute chill it’s always worth the fresh air! I hope you enjoy the workout, and thanks for checking it out! xo-Lindsey