If you’re looking to get in an effective workout in under 25 minutes, look no further. This is a short and sweet mash-up between two important training styles: strength and cardiovascular training. High and low-impact modifications are offered so you can meet your body exactly where it’s at.
When it comes to getting the most “bang” for your time, pairing strength and cardio can be very effective. Strength training allows us to build lean muscle while cardiovascular exercise keeps the heart rate up. Together, they make a great metabolism booster and energy release to fuel your day!
I was recently taking a cycling class where the instructor said, “What better way to celebrate your body than to feel the release of energy and power your body holds?” I couldn’t agree more. This workout is the kind that feels like a celebration of what your body can do. Without being too intense or too mild, it lands right in the middle for an empowering and energizing “celebration,” if you will.
Let’s take a peek into the format:
- 4 total supersets of 2 exercises
- 1 exercise is strength based / 1 exercise is cardio based
- Perform the 2 exercises back to back for 30 seconds each (no rest between)
- Rest for 30 seconds and repeat
We kept equipment on the minimal side for this one. Just grab a set of dumbbells (medium for you) and an optional mat. This workout is a solid level 3 but could feel like a 4 if you use heavy (for you) weights, move at a quick pace, and keep moving during the rest breaks!
On the topic of “celebrating your body” with exercise, what types of workouts feel like a celebration for you? There’s no wrong answer — let me know in the comments!
Happy moving!
Nicole
Printable Workout
Warmup: 8 exercises; 1 Round; 30 Seconds Each
Hip Circles
Arm Circles - alternate directions every 5
Toe Reach to squat
Butt Kickers
Reverse Lunge + Overhead reach, alternating
T-Y-I
Squat to Calf raise
Downdog to plank
Workout: Perform the pair of exercises back to back for 30 seconds each, before resting for 30 seconds. Complete each pair for two rounds. No extra rest between groups.
Squat Thruster
Lateral Skaters
Row + Reverse Lunge
X-Jack
WATER BREAK
Push-up to Plank Tap
Knee Repeater (x2) to Plank
Deadlift Combo
Lateral High knees
WATER BREAK
Cool-down: 8 Exercises; 1 Round; 30 Seconds Each
Single Leg Hamstring Stretch - R
Quad Stretch - R
Hip Stretch - R
Single Leg Hamstring Stretch - L
Quad Stretch - L
Hip Stretch - L
Chest/Neck Stretch
Hug the Tree