Workout Details

  • Duration: 28 Minutes
  • Calorie Burn: 173-309
  • Difficulty: 4/5
  • Equipment: Dumbbell
  • Training Type: Cardiovascular, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Total Body

Total Body Strength Training & Bodyweight Cardio Intervals - Sore Today Strong Tomorrow

Here we've infused total body strength training, fat blasting cardio, and movements that build coordination and balance. Because of the different types of training and the fact that all of these exercises are working multiple muscle groups at all times, this routine burns a lot more calories than your typical lifting routine.

All you're going to need is a set of dumbbells and a bench or sturdy chair. Lift as heavy as you can while keeping proper form and control of your body at all times. We have listed the amount that we're lifting in the video, but those figures are in no way meant to imply that you ought to lift the same - listen to your body and find the weight that is appropriate for your strengths. It will vary by muscle and movement, but you should aim for a weight that makes it very difficult to complete those last 2-3 reps, particularly by the second set.

Workout Structure
9 Strength Exercises
10 Repetitions
2 Set of Each
1 30 Second Cardio Interval in between set one and two of the strength exercises

We keep your heart rate and your calorie burn high in this one by adding in 30 seconds of a bodyweight cardio interval in between the first and second set of each strength exercise. The cardio interval makes this a routine that can definitely improve your cardiovascular endurance as well as your strength.

Exercises in this routine
Row + Lunge Drop - Kelli is using 6 lbs or 2.7 kg
Cardio Exercise: Jumping Jacks

Ski Squat + Curl + Overhead Press - 12 lbs or 5.4 kg
Cardio: Switchfoot Hops

Calf Raise + Lateral Raise - 6 lbs or 2.7 kg
Cardio: Hop Overs

3 Way Step Ups - 12 lbs or 5.4 kg
Cardio Interval: Bench Taps

Bridge + Chest Fly - 15 lbs or 6.8 kg
Cardio: Bicycle Crunches

Squat + Row + Triceps Extension - 9 lbs or 4.1 kg
Cardio: Runners - 15 Seconds per side

Deadlift + Fly + Reverse Leg Lift - 6 lbs or 2.7 kg
Cardio: Butt Kickers

Reclined Twists + Leg Lift - 6 lbs or 2.7 kg
Cardio: Plank to Push Up

Jackknife Pullover - 6 lbs or 2.7 kg
Cardio Exercise: Cross Punch Crunch

You can do this routine several times a week, giving your muscles at least a day of rest in between each round, if you're sore. If you aren't at least a little bit sore, you need to step up the amount of weight that you're lifting!

There is no warm up or cool down included in this particular workout video, so make sure that you do your own (or search our warm up and/or cool down videos) in order to prevent avoidable injuries.

A lot of these exercises require a good deal of range of motion, or balance. Do the best that you can, and if an exercise is very difficult for you to complete, drop the weights and either hold onto something for support (if balance is the issue) or do a limited range of motion (whatever you can manage without any pain or excess discomfort) until you feel more comfortable.