If you want to improve your heart health, as well as your aerobic fitness, it pays to combine cardio with resistance training. A new study, published in Plos One, has found that those who did a mixed workout routine – as opposed to those who only ran, or only did resistance training – experienced the biggest drop in blood pressure.

And you don’t even need to take out a pricey gym membership to create your own combined workout. Oregon circuits can give you the same gains – no equipment required. Try the circuit below at your local park or track, or even on the treadmill in your gym.

How to do the workout

Before you begin, you'll need to work out your 10K pace using our training pace calculator.

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Oregon circuit workout:

  • 20 x squats
  • 300m at 10K pace
  • 20 x mountain climbers
  • 300m at 10K pace
  • 20 x press-ups
  • 300m at 10K pace
  • 20 x sit-ups
  • 300m at 10K pace
  • 2 minutes walking recovery

Repeat workout twice more.