Skip to Main Content

Elevate your fitness with Kayla's New 5-Day Challenge

Cardio, Strength, and Core Combo Quick Total Body Workout

23 Min • Total Body • Intense
  • View on YouTube
    • Training Type Cardiovascular, Strength Training
    • Equipment Dumbbell, Mat
    • Membership Free


    Hello everyone, today I have a great total body workout that is fast paced and intense. The quick 23-minute workout is built using cardio, strength, and core exercises to make this a great all around workout for those that don’t have a lot of time but still want to get in a great all around workout.

    I have divided this routine into 4 groups, each of which has three exercises. Each exercise is focused on a specific training style of cardio, strength, or core. For example, in our first group, we start with lateral jumps for a cardio burst, then follow it up with squats, then finish up with toe touch crunches. Each group is set up in the same progression of cardio, strength, then core, but each with its own unique exercises. You also have a choice to use additional weight during the strength exercises for an added challenge, or you can use bodyweight only to focus more on endurance (and to cut down on needed equipment). In fact, if you decide to go with bodyweight only, you can do this workout anywhere you have the space. I have also included an express warm-up and cool-down as well that still does the job but leaves a bit more time for the workout itself.

    This is a very fast-paced workout, so be warned that you will need to transition quickly from exercise to exercise. To help with this, I have coupled the sets back-to-back rather than in rounds, so you only have to get set up once rather than each time. Each exercise is done for two sets (and only two sets) before moving on to the next exercise. Even though this helps make transition easier, I would still recommend familiarizing yourself with this routine before you start; if you choose to use extra weight, select your dumbbell weight beforehand so you are not caught off guard and lose time on your set. Part of the reason this moves so quickly is because we use a Tabata style interval of 20 seconds active and 10 seconds rest for every set. This allows you to push yourself harder than you could for longer intervals and keeps the workout moving to get the most out of the shortest time possible.

    So, if you like quick workouts or you are just running short on time, this is a great workout for you. Give it a shot and let us know what you think about it in the comment section below. Enjoy!

    Workout Structure:
    - 4 groups of 3 exercises
    - Cardo, strength and core in each group
    - Tabata intervals of 20 seconds on and 10 seconds off

    - Dumbbells (optional)
    - Exercise Mat (optional)

    Warm-up / Cool-down:
    - Both Included

    Warm-up: 4 Min (30 seconds each)
    - Side Step Arm Cross
    - Side Lunge + Overhead Reach
    - High Knee + Torso Twist
    - Toe Touch Sweeps
    - Squatting Push Pull
    - Boxer Shuffle
    - Walk Downs
    - Up and Out Jack

    Workout: 12 Min (Cardio, Strength, Core; Twice Each; 20 Seconds On, 10 Rest)

    Group 1
    - Lateral Jumps
    - Squat (Weighted)
    - Toe Touch Crunch

    Group 2
    - Mt. Climbers
    - Push Ups
    - Back Bow Star

    —- Water Break —-

    Group 3
    - Jumping Lunges
    - Weighted Lunges
    - Side Hip Raise L

    Group 4
    - Star Jumps
    - Clean and Press
    - SIde Hip Raise R

    —- Water Break —-

    Cool-down: 4 Min (30 Seconds Each)
    - Arm Cross Stretch L
    - Arm Cross Stretch R
    - Quad Stretch L
    - Quad Stretch R
    - Toe Touch
    - Wall Chest Stretch L
    - Wall Chest Stretch R
    - Alternating Side Bend + Overhead Reach