Sunday Sweat: Full Body Interval Circuit | 45 Minute Treadmill & Bodyweight Workout


Happy Sunday FUNDAY! If you haven't already got your sweat in this AM - try this full body treadmill workout. This is the exact routine I did this morning and it left me drenched!

If you are usually one to hop on the treadmill and run at a steady pace for 45 minutes, you know what I mean when I say one treadmill minute can feel like eternity. This workout is a great way to mix things up and engage MORE muscles than steady state running. By adding in the two mini circuits between running intervals, you will not only be including bodyweight strength training into your workout, but you'll also find that 45 minutes goes by way faster when it is broken up into smaller time sessions of different exercises.

I did this workout on a treadmill - but you DO NOT need any equipment at all! If you have access to a running track, you can do this workout outside. Find what you enjoy and what works for your lifestyle.

Check out the full breakdown of the workout below!

*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you.*

CLICK HERE to view: 4 Healthy Habits to Start This Week



0:00 - 2:00

WARM UP | Walk

2:00 - 5:00

JOGGING | Medium, comfortable speed

5:00 - 10:00

RUNNING | Challenging speed. Increase treadmill speed by “one” interval every minute on the dot until 10 minute mark.

10:00 - 12:00

COOL DOWN | Walk at an upbeat pace

12:00 - 17:00

CIRCUIT 1 | Repeat for three sets

8 burpees

Begin in a standing position. Drop to a squat position and place your hands on the ground in front of you. Extend your legs back to a plank position, do a push up, and jump your feet back into a squat position. Jump into the air and repeat.

10 full extension crunches

Begin lying flat on the ground with your lower back pressed to the floor. Tighten your core and hover your feet above the ground. Extend your arms behind your head so your body is in a straight line. Bring your knees and arms to meet in the center of your torso, contracting the core. Extend back to original hover position and repeat.

17:00 - 20:00

COOL DOWN | Walk at an upbeat pace

20:00 - 25:00

JOGGING | Medium, comfortable speed

25:00 - 30:00

RUNNING | Challenging speed. Increase treadmill speed by “one” interval every minute on the dot until 10 minute mark.

30:00 - 32:00

COOL DOWN | Walk at an upbeat pace

32:00 - 37:00

CIRCUIT 2 | Repeat for three sets

16 split lunge jumps

Step forward with one foot. Lower yourself down so that your front knee is in line with your front foot and your back leg is extended behind you, bent slightly. Jump in to the air and switch legs so that you land in the opposite position. Continue for 30 seconds, alternating leg positions each time you jump.

40 bicycle crunches

Begin lying flat on the ground. with your lower back pressed to the floor and your core tight. Place your hands behind your head and hover your legs 6 inches off the ground. Raise your shoulders from the ground, careful not to pull on your neck. In one motion, bring one knee to the center of your torso and meet it with the opposing elbow through a twisting motion. Repeat on the other side.

37:00 - 40:00

JOGGING | Medium, comfortable speed



40:00 - 40:30

SPRINT | Maximum effort

40:30 - 41:00

REST | Walk at a slow pace & recover

41:00 - 41:30

SPRINT | Maximum effort

41:30 - 42:00

REST | Walk at a slow pace & recover

42:00 - 42:30

SPRINT | Maximum effort

42:30 - 43:00

REST | Walk at a slow pace & recover

43:00 - 44:00

JOGGING | Medium, comfortable speed

44:00 - 45:00

REST & COOL DOWN | Walk at a slow pace & recover





Again: I want to emphasize that this is just a breakdown of the workout that I did this morning and should be adapted to fit YOU, your fitness level, and your body. Always consult with your physician before you begin a new exercise program.

I want to know if you give this workout a go! I challenge you to get your #SundaySweat on - and I want to hear how it made you feel. Snap a photo and tag me on Instagram @samanthabowers_ and tell me why YOU sweat. I will repost it on my story!


CLICK HERE to connect with me on Instagram and join the community. I love to share healthy recipes, workouts, and daily fitness tips!


#Workoutroutine #Treadmillworkout #HIITworkout #Fullbodyworkout #Fitnesstips #Athomeworkout #Noequipmentworkout

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