The Best Type Of Workout For Casual Gym-Goers Is…

mens fitness
(Image credit: unknown)

While the keenest gym-goers will have a training schedule full of workouts focusing on different parts of the body, that’s not really appropriate for many of us who bought a gym membership to get a bit fitter and healthier. If you’re keen on tuning up your body rather than drastically changing it, this workout from Kasumi Miyake of PureGym is ideal – it combines cardio with a kettlebells circuit to improve your fitness and build strength all over the body.

“If you’re short on time, combining both cardio and resistance training in a single session can be an efficient way to train,” says Miyake.

“If working on your cardiovascular fitness is your focus, then I suggest doing your cardio first, and if building muscle or improving strength is your primary focus, then do resistance training before cardio.”

One thing to note is that it’s important not to go too heavy with the weights, especially if you’re doing cardio first. If you’re keen to lift big then it’s worth having a session dedicated to that, rather than doing a combo workout.

"You should avoid heavy lifting, like performing any max reps, immediately after cardio training or if you’re fatigued,” says Miyake. “This could hinder your performance and increase the risk of injury.”

Section 1: Cardio

You’ll be doing all-out intervals on your machine of choice in this section, so jump aboard a treadmill, exercise bike or rower, and choose from the below according to your fitness level. Go as hard as you can for the work period, then either rest completely or run, pedal or row very lightly while you recover.


Rounds 10 Time 20sec Rest 90sec


Rounds 10 Time 30sec Rest 60sec


Rounds 10 Time 30sec Rest 30sec

Section 2: Kettlebell Workout

Complete 5-10 rounds of the following circuit.

Kettlebell swing

Time 20sec Rest 10sec

Stand holding a kettlebell in both hands with your palms facing towards you and your feet shoulder-width apart. Hinge at the hips and take the kettlebell back through your legs, then drive your hips forwards to swing the kettlebell up to shoulder height. Control the swing back down and repeat.

Goblet squat

Time 20sec Rest 10sec

Hold a kettlebell with the handle down in front of your chest with both hands. Lower into a squat until your thighs are parallel to the ground, then push back up to standing.

Farmer’s walk

Time 20sec Rest 10sec

Holding a kettlebell in each hand, walk forwards, keeping your back straight and your shoulders tight.

Kettlebell halo

Time 20sec Rest 10sec

Stand holding a kettlebell in both hands by your chest. Move the kettlebell around your head, keeping it close to you.


Time 20sec Rest 10sec

Stand with your feet shoulder-width apart holding a kettlebell in one hand. Extend the arm holding the weight directly above you, then bend over to the opposite side and touch your foot with your hanging arm, keeping your back straight throughout. Swap sides each round.

Nick Harris-Fry
Senior writer

Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.