Workout Details

  • Duration: 32 Minutes
  • Calorie Burn: 190-380
  • Difficulty: 3/5
  • Equipment: Dumbbell
  • Training Type: Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Lower Body

Sweaty Lower Body Strength Workout with Cardio Intervals

This workout kicked my butt! By the time I was done I was literally dripping sweat, and I had some thoroughly sore muscles in the days that followed. This routine reminded me of some of my favorites that I have filmed over the years - namely this HIIT & Strength combo workout that I have done dozens of times for my own workout in the years since I filmed it. 

With this new workout, I wanted to film a similar go-to option for the occasion where I’m limited on time, but really craving the opportunity to both lift heavily, and get a quick but thorough sweat going. If you want to huff and puff through a strength challenge and earn some sore muscles, you might like this workout. 

Aside from the demanding cardio intervals scattered throughout - for example, you are going to have the lovely opportunity to choose to do 45 seconds of jump squats - the strength intervals are done in such quick succession that all of it ends up being a challenge on the cardiovascular system. 

Tips as you make your way through this workout:

  • We’re only going through most of these intervals and exercises once (aside from the repeats in the burnout round). Assuming that you are familiar with the exercises and associated proper form, I encourage you to lift a weight that will have your muscles fatigued and your lungs working hard by the end of that 45 second interval. 
  • Push as hard as you can during the cardio intervals - whether you’re choosing low or high impact, try and bring intensity and intention to your movements. 
  • This is a fast-paced routine, so if you’re not familiar with these exercises (particularly the loaded movements), you may be better served by either choosing a slower paced workout, or giving yourself extra rest or set up time. Either way, just know that no matter the pace of the routine, you still need to make clean form priority one - for your own safety as well as to build a solid platform that you can continue to build on. 

Workout Structure
We start off with a brief warm up before moving into intervals of both strength training and cardio that targets the lower body. Dumbbells help step up the challenge on the muscles, but these exercises are also beneficial when done with only bodyweight. Warm up and cool down are both included.

5 Minute warm up - 30 Seconds per Interval
Jog in Place
High Knee Pull
Standing Jackknife
Side Lunge
Alternating Supine Lift
Alternating Leg Raises
Bird Dogs
Jumping Jacks

Strength Workout - 45 Seconds Active, 15 Seconds Rest
Lateral Jumps 
Weighted Squat
Reverse Lunge
Monster Walk with Dumbbell
Single/Staggered Leg Deadlift
Jump Squat Combo
Side Lunges
Side Step Squat - (Rise up on a single leg)
Wide Deadlift
Bridge or Thrust, with weights for extra challenge
Kneeling Bent Leg Raise + Hip Abduction
Other Side

Surprise Burnout Round (to Exhaust)
Jump Squats

Cool Down & Stretch - 30 Seconds per Interval
Toe Touch
Quadriceps Stretch
Hip Flexor Stretch
IT Band Side Stretch
Walkdown to Cat Cow
Deep Glute Stretch
Side Lying Torso Rotations
Full Body Stretch

What did you think of the surprise burnout round? I call it a surprise because I didn’t anticipate doing it as I designed the routine, but found myself craving just a little bit more at the end. I am getting stronger, and becoming able to do more, which is very exciting for me. When you do this workout, or any other workout for that matter, be grateful for everything that your body is capable of, and celebrate exactly where you’re at. Never take your mobility for granted!

Thank you for working out with me! Let me know what you would like to see next.