TIME TO PUT YOUR CARDIO ON. Lace your shoes up and get ready for another SWEATY Balance Sweat & Cheers workout! Give yourself full permission to invest in your health TODAY and not wait for January 1st. 60 minutes dedicated solely to yourself and your health. Take time out of your day to better yourself. I promise you it is not selfish, it is part of having healthy mental health!

If you missed my post on the mentality that I am entering 2019 with, READ THIS: Why Do We Wait Until January?

“Dead last finish is greater than did not finish, which trumps did not start.” – Anonymous


This workout focuses on keeping your heart rate up with active recovery movements incorporated into it. All you need in this workout is a treadmill and medicine ball. However, you can modify this workout to an at-home workout by running or walking outside and then completing the rounds at home with a weight.

“Your body can stand almost anything. It’s your mind you have to convince.” – Anonymous


Cardio & Strength Circuit Workout (60 minutes)

This workout consists of THREE rounds. Complete round one and move to rounds two and three. I started with a 2 minute warm-up walk on the treadmill.

Start round one by running (or walking) 1 mile, make sure your incline is at 1.0. Follow your run with the circuit. Repeat the same process with rounds two and three. In total, you will run 3 miles. Complete circuits one and three twice and circuit two, three times.

Anywhere where there is a ‘*’, I accompanied the movement with a medicine ball.

Try to minimize your breaks between running and the circuits. Take a 1 minute break between rounds.

cardio & strength circuit workout.jpg

Disclaimer: I am NOT a certified personal trainer. Always check with your doctor before starting a new fitness routine. ALWAYS listen to your body.


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