The best combination of cardio and strength training in one effective, full body workout at home!
Start with 2-3 dumbbell strength exercises to build muscle. Then test your cardio endurance with quick bursts of Tabata HIIT cardio training.
Lift heavy for the strength exercises, then push your heart rate into the fat burning zone during the cardio Tabata intervals.
This workout was brought to you in partnership with the Minnesota Beef Council (mnbeef.org)
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THE WORKOUT: 40-Minute Full Body Strength + Cardio
► EQUIPMENT: Medium-to-heavy set of dumbbells (we're using 10, 15 and 20 lbs in this workout).
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS: Follow along with the FULL BODY Cardio + Strength Workout above!
It looks like this:
3 Circuits
2-3 Strength Exercises Per Circuit
2 Cardio Tabata Exercises Per Circuit
Timed Intervals of Work (perform each STRENGTH exercise for 40 seconds of work, followed by 20 seconds of rest. Then perform each CARDIO exercise for 20 seconds of work, followed by 10 seconds of rest.)
Repeat Strength Circuits x2 Sets and Cardio Tabata Circuits x3 Sets
►Workout Outline:
1⃣ CIRCUIT ONE: LEGS
Strength (40 Seconds Work, 20 Seconds Rest, Repeat x2)
1) 2-Pulse Goblet Squat + Calf Raise
2) Staggered Deadlift + Reverse Lunge, R/L
3) Hand Switch Lateral Squats
Repeat x2
Cardio Tabata (20 Seconds Work, 10 Seconds Rest, Repeat x3)
1) Dumbbell Burpee Deadlift
2) Squat Jacks
Repeat x3
2⃣ CIRCUIT TWO: ARMS
Strength (40 Seconds Work, 10 Seconds Rest, Repeat x2)
1) Push Ups + Kneeling Overhead Tricep Extensions
2) Single Arm Reverse Grip Back Row, R/L
3) Single Arm Overhead Press + Single Arm Bicep Curl and Press, R/L
Repeat x2
Cardio Tabata (20 Seconds Work, 10 Seconds Rest, Repeat x3)
1) Lateral High Knees
2) Launcher Plank + Shoulder Taps
Repeat x3
3⃣ CIRCUIT THREE: TOTAL BODY + CORE
Strength (40 Seconds Work, 20 Seconds Rest, Repeat x2)
1) Lateral Lunge + Curl + Press, R/L
2) Plank Hold + Squat Hold + Dumbbell Press Out
Repeat x2
Cardio Tabata (20 Seconds Work, 10 Seconds Rest, Repeat x2)
1) Opposite Toe Tap Squat Jump
2) Modified Side Plank Crunch + Kick, R/L
Repeat x2
►TIME STAMPS:
00:00 Introduction
01:45 Warm Up
06:05 Circuit 1
16:45 Circuit 2
27:50 Circuit 3
35:20 Cool Down
► FITNESS LEVEL: Intermediate with modifications offered for ALL fitness levels!
► PREGNANCY-FRIENDLY: Yes, if you're up for a challenge with modifications. Slow down the moves as needed, drop weights, hit pause and take the low impact options as needed. I filmed this workout in my second trimester of pregnancy.
Cue up your favorite music, press 'play', and let's knock it out! Here's my workout playlist: https://spoti.fi/32fRMuK
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MORE of My MOST POPULAR Full Body Workouts on YouTube:
►40-Minute Full Body Athlete Workout - https://youtu.be/GyfVxqJTIlA
► 30-Minute Full Body Strength Workout -- https://youtu.be/XSrnEWzJdS0
► 30-Minute Full Body Circuit Workout with Dumbbells -- https://youtu.be/L8Fbfx-Uv6I
► 20-Minute Full Body HIIT With Weights -- https://youtu.be/EXTikzP5xkg
► 20-Minute No Repeat Strength Workout -- https://youtu.be/rTC3-TltvbE
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#fullbodyworkout #strengthandconditioning #hiitworkout