Cardio And Upper Body Track Workout

Now that the weather is getting warmer and we are also experiencing more sunny days, it is the perfect time to let the gym wait for a little while and take at least some of our workouts outside. This workout is also perfect for those that do not have access to a gym but know an available sports field or track nearby that they can visit for a great sweat session.

This track workout has three main parts: a warm-up, a cardio part with some sprints and intervals and some bodyweight exercises to work your upper body in the end. No equipment is needed other then things you can find at any regular track, like benches.


Warming up properly is a crucial part of any workout. It is important in order to protect both your joints and muscles and avoid injury.

  1. To warm up your joints we will start out with circling movements, moving from your head down to your toes. Do 10-10 circles to the left and to the rights with your head, right arms, left arms, right wrist, left wrist, torso, knees and both ankles.
  2. Once that is done, do 20 torso twists, turning your upper body (with your hips not moving!) to the right then to the left side. You can let your arms loose or interlock your hands in front of your chest.
  3. Last but not least will be two laps (800 meters on a regular 400-meter track) of jogging in a rather slow, comfortable pace.



We will start out this part with doing some intervals. The track is an ideal location for intervals because you can easily measure the distance without using any GPS device. Most tracks are 400 meter long, so one section, either straight or the curve, is 100 meters. You will have to do the following intervals:

  • [ 300 m jogging + 100 m sprint ] x 1
  • [ 200 m jogging + 200 m sprint ] x 2
  • [ 300 m jogging + 100 m sprint ] x 1
  • 400 m jogging – cool down

Try to do these laps without stopping – or rest maximum 1-2 minutes in between. When you are done you can take a longer rest – and don’t forget to drink water to keep yourself hydrated!

Bodyweight Exercises

Your legs must feel pretty tired by now, so we will work on our upper bodies for this part of the workout. There will be three exercises in this part which you will have to complete three times.

  1. Pushups: 12 repetitions. There are multiple versions you can do based on your fitness level. If you are a beginner, you can try leaning to a horizontal bar that is in level with your shoulders or lower or the female version with your knees on the ground. But if you have more experience and can do the regular pushups, go ahead!
  2. Triceps dips: 15 repetitions. Find a bench and sit down in front of it with your back to the bench. With your legs straight in front of you, supporting yourself on your heels, place your hands on the bench behind you and push yourself off the ground. Hold for a second then slowly let yourself back down until your bottom almost touches the ground. That is one repetition.
  3. Mountain climbers: 15 repetitions per leg. This exercise will work your shoulders and your core mainly, but will lightly train your legs as well. Start out in a plank position with your arms straight and pull your legs up to your chest one by one, keeping your core engaged the whole time. Try to do it as fast as you can!

Try to do these three exercises back to back with no rest in between than rest 2 minutes maximum between the rounds. Repeat two more times and you are finished with the workout!

As always, don’t forget to stretch and drink enough water ~ and make sure to get a good post-workout meal to nourish your body! We hope you will all enjoy this workout, if you complete it, let us know in  the comment section below or on our Facebook page. Good luck!

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