45-Minute Full-Body Conditioning Workout for the Gym

45-min gym workout power wheel

I’ve mentioned before that I don’t have a gym membership, but I do have access to a gym at work, which I frequently use on my lunch break. This 45-minute workout incorporates both cardio and strength training, alternating 5 minutes on the treadmill with 4 minutes of weighted tabata intervals. The treadmill intervals get easier as you go through the workout, so don’t let the first five minutes of sprinting scare you off.

Equipment I Used:

45-minute full-body conditioning gym workout

Here’s a detailed breakdown of the tabata intervals. You’ll set your Gymboss Interval Timer for 8 rounds of 20 seconds of work and 10 seconds of rest of each exercise.

Power Wheel Tucks

Strap your feet onto the power wheel and start in a plank position. Bring your knees to your chest, rolling the wheel forward. Roll back out into plank position.

Weighted Plié Squats

Think of a ballet dancer doing a plié. Start with legs more than shoulder-width apart with feet facing outwards. Hold two 10-lb weights, one in each hand (feel free to adjust weight to your fitness level). Squat down in a plié, keeping back straight, and return to standing.

Kettlebell Figure 8

Start with legs a bit more than shoulder-width apart and lower yourself into a shallow squat. Keep your back straight and chest up. You’ll hold the kettlebell in one hand (I use a 35-lb bell when I do this move; I recommend using a weight 5-10lbs heavier than that which you swing), and weave it around your legs in a figure 8 motion, passing it off between hands as you swing through the center. Alternate the direction in which you swing it around your legs each 20-second work interval. You’ll really start to feel this working your lower back and thighs towards the end!

Plank Rows to Push Up

Start in a plank position. Grab a 10-lb weight in your left hand and pull your elbow straight up, rowing the weight up to chest-level. Return to plank and pick up a weight with your right hand now, doing the row on the other side. With both hands back on ground, do a push up. Repeat sequence. If you use square dumbbells, you can hold onto the weights throughout the whole move. Mine are rounded, so I’m unable to balance on them and simply keep them to the side of either hand so I can easily grab them for the rows. Also, pushups while holding weights tend to bother my wrists.

Alternating Lunge & Curls

Start in a standing position holding 10-lb weights with palms facing out. Step forward with your right leg into a deep forward lunge, knees bent at 90 degrees. As you lunge forward, curl the weights up. As you step back to the original standing position, lower weights. Repeat, stepping forward with your left leg now. Granted, my upper-body strength is wimpy at best, but I found the curls super challenging.

Next time you’re not sure what to do at the gym, give this workout a try!


  1. killer workout nicole! also NEED deets on those nikes. must have them!

    • They’re the Nike Free Run 3. I shouldn’t exactly be using them for cross-training but I LOVE them for running!

  2. This workout is great! I adjusted the speeds in the first set. I can barely get to 8 right now, but I’m working on it!

    Random question. What are your feelings about supplement programs like isagenix?

    • It’s only been recently that I’ve started to become interested in supplementing my diet (I was always a get-what-you-need-from-food kinda person), so I don’t really have an opinion one way or the other just now. I know some people who swear by isagenix, but they’re also salespeople for isagenix so… 🙂

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