These 2 Workouts Provide a Nice Mix of Cardio, Resistance Training

Mixing calisthenics or weights with fast cardio events is a great way to work the entire body and push your cardio fitness at the same time. If you are ever pressed for time and need a quick but effective combination of both cardio and resistance training, here are two options (scroll down if you do not have a pool).

Swim PT:

Repeat 10 times.

• 50-100 meters freestyle fast/hard
• 50 meters combat swim stroke or breaststroke at goal pace (for 500m tests)
• Push-ups 10-20
• Flutter kicks 20 or plank pose one minute

And/or if you just want an easy day to focus on the full range-of-motion movement/mobility/stretching, try treading water/no hands for 15 minutes. All kicks (scissor, flutter kick, breast, egg beater) are practiced.

Dynamic stretches in chest deep water 10 minutes

If you do not have a pool and want to get better at running or load-bearing (rucking) movements, try mixing in the following cardio/PT circuit:

Run/ruck PT:

Repeat 10 times.

• Run or ruck 2-3 minutes fast.
• Push-ups 20
• Sit-ups 20 or flutter kicks 20
• Plank pose one minute

You also can add in squats, lunges, box jumps or weights to these cardio events or other non-impact aerobic activities like rowing, biking or elliptical. Use the Tabata interval programming (20 seconds fast/10 seconds easy) for specific times per set.

You can arrange these in any order, but give yourself a day in between before performing the same workout a second time during the week. You also can do the upper body one day and the lower-body version of the same type of workout circuit the next, if you want to go back-to-back days with this system.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.