Quick total body strength and cardio workout 

Happy hump day friends!  How are you?  How was your Tuesday?  I forgot to finish my makeup yesterday (I put on eyeshadow but forgot my eyeliner and mascara).  It really wasn’t that big of a deal, but it was out of character for me and kind of a weird way to start the day.  Fortunately, I got back on track and felt pretty focused the rest of the day

Hell week at Orangetheory started yesterday, and I am participating, so that will pretty much be my workouts this week.  I wanted to share a workout I did last week though, which I really enjoyed.  This is a quick total body workout, that incorporates small bouts of cardio.  This workout can be done at home, using only a set of dumbbells.  The type of cardio is up to you, but aim for higher intensity to get the heart rate up.  If you are outside, a jog or run works well.  If you are in a gym, your cardio machine of choice will work (I am partial to the rower for short bursts like this).  At home, jumping jacks, burpees, jogging in place or any other cardio moves can be used.  If you are looking for a more challenging or longer workout, the full workout can be repeated.

For each round complete 12 repetitions of each exercise, then 10 of each, and last 8 of each before moving to the cardio.  After completing the cardio, move to the next round of exercises.

As always, please modify to meet your needs and listen to your body.

What workouts have you been enjoying recently?  Do you prefer to workout at home or at the gym?  Orangetheory friends, are you participating in hell week?



32 thoughts on “Quick total body strength and cardio workout 

  1. This looks awesome! I prefer mainly gym, I love the atmosphere! But I only work out from home on day because it’s so early! And I don’t hate the variety 🙂 I’ll be trying this out next week!

  2. I LOVE workouts that are a mix of cardio and strength. They make the time go by so fast. Pinning for later 🙂

  3. I was once a regular in pilates classes, but after having my daughter that has not happened! I like this plan because quick is definitely the way I need to go! I could make this work at home. I just have small hand weights, do you think that would work? Would I have to increase the repetitions, do you think?

    1. Hi Brittany, small hand weights will work. If you find they are too light you can try to sub in household items for weights. Cans of soup can make great hand weights. A gallon of water or milk can be used for the swings. Just make sure it has a tight cap, I dropped a gallon of milk a few weeks ago (not exercising, just bringing it in) and it was the hugest mess.

  4. I love workouts that incorporate strength exercises with cardio. That way, I don’t feel like I have to only “lift” and then do boring cardio for 30 mins. Really enjoyed this workout!

  5. I was looking for a good strength and cardio workout and I found a perfect one. I love the HIIT workout and I definitely have to include your exercises into my workout routine. How many time a week do you repeat this workout, Emily?

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.