10-10-10 Strength & Cardio Circuit

So I know I told you all this morning that I had a really fun workout to share…well, I’m not one to back down on my word!

10-10-10 strength and cardio circuit1

Back almost a year ago exactly, I ended up stumbling upon Brittany’s 10-10-10 Quick Interval Workout. Since then, it’s remained a good staple in our home, and has been kept in our pile of treadmill workouts downstairs. Jay also enjoys doing this one, and will occasionally modify it to his own needs.

Well recently, I also re-discovered the workout, but since me and “sprinting” aren’t really pals these days, I decided to make my own version of it to better suits my own workout needs and desires. (*If you are up for some sprinting, definitely give Brittany’s a try!)

The Basics:

  • The workout should ALWAYS start and end with a 5 minute warm up and cool down. No ifs, ands, or buts about it!
  • Each set is repeated three times. So, for example, set 1 would look like this: 1 minute speed walk –> 1st set of each exercise –> 1 minute speed walk –> 2nd set of each exercise –> 1 minute speed walk –> 3rd set of each exercise. You would then move on to set 2.
  • Set 1 = lower body
  • Set 2 = biceps & trieps
  • Set 3 = shoulders
  • You may want more than one set of dumbbells, depending on what your strengths are.

The entire workout should take you between 35-40 minutes to complete; this morning, it took me 38 minutes.


Most of the exercises should be self-explanatory, such as the lower body exercises, but here’s a few references for you, for the others, just in case. :)

For Biceps and Triceps:

Tricep Kickbacks (try not to let dumbbells come back past your hips on the way back down in order to keep the tension on the muscle)

tricep extension

Hammer curls (but done standing; palms face in, rather than up like with a typical bicep curl)

hammer curl

For Shoulders:(3 of my favorite moves from my 7 Moves for Shredded Shoulders workout)

Front Raises – Standing, hold dumbbells in front of you with your palms facing your legs. Keep your elbows and knees slightly bent as you raise your arms straight in front of you to shoulder level. Slowly return to the starting position.

Overhead Press – Stand holding dumbbells in each hand. Bring the dumbbells up to level with your shoulders, palms facing away from you. Press the dumbbells upward so that your arms are fully extended. Slowly return to the starting position, keeping dumbbells to level with your shoulders.

Shoulder Rotations – Standing, hold dumbbells with arms together in front of body, bent at elbows, forearms waist high, palms up (like you’re holding a tray). Rotate forearms out to side, keeping elbows bent and palms up. Slowly return to the starting position.

Have fun with this one! Trust me…the changing up of the exercises with the treadmill makes the time FLY by!


  1. Becky says

    I did this workout tonight at the gym & it was awesome. The time fly by. I did sprints in between instead of walking to push myself a little. Thanks for the great workout!!

  2. says

    I wish I had a treadmill! I bought a great workout DVD by Ramona Braganza and it is similar to this with a mixture of cardio and strength. It’s just too cold to do cardio outside right now. She also has a post pregnancy DVD that looks great for getting back into shape. It’s called the 321 method.

  3. Patty says

    I don’t have a treadmill at home; could I run in place instead of the min. walk on the treadmill and still get the same benefits?


  1. […] 10-10-10 Strength & Cardio Circuit from Courtney – I love that this workout requires a set of dumbbells and a way to power walk [Courtney uses the treadmill, I’m taking this workout to the park and adding a tiny bit of intensity to my speed walking by carrying a dumbbell in each hand.] […]

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