One-Hour Killer Cardio and Strength Training Workout

In an ideal world, you would have all the time in the world to do cardio and strength workouts separately. In the real world, you're lucky if you can fit in exercise at all. One way to do that is to combine cardio and strength together in the same workout.

This workout just one way to set up a cardio/strength routine, starting with about 30 minutes of interval training on any machine followed by a series of high-intensity strength exercises that will hit every muscle in the body. You'll do a circuit of those exercises once for a 45-minute workout or, if you want a full hour, repeat the circuit one time. This is a tough workout, so be sure to modify any exercises that cause pain or discomfort and see your doctor if you have any medical conditions or illnesses.


30 Minute Interval Workout: Sprints and Hills

Close up of man's feet on a treadmill
Westend61/Getty Images

Choose any cardio machine or activity of your choice for this high-intensity interval workout. This can include a treadmill, stationary cycle, elliptical trainer, or rowing machine. This type of workout involves changing the settings throughout the workout to keep things interesting, burn more calories, and build endurance.

This workout uses a perceived exertion scale (RPE) from 1 to 10, with 1 being easy and 10 being maximum exertion.

Interval Workout

  1. 5 Minutes Warm-up: Moderate pace. RPE 3 to 4.
  2. 2 Minutes Baseline: Increase incline or resistance and speed to just above your comfort zone. RPE 5.
  3. 2 Minutes Pyramid Up: Increase the incline or resistance 2 percent every 15 seconds. RPE 7.
  4. 2 Minutes Pyramid Down: Decrease the incline or resistance 2 percent every 15 seconds. RPE 7.
  5. 1 Minute Sprint: Move as fast as you can. RPE 8.
  6. 2 Minutes Baseline: RPE 5.
  7. 2 Minutes Pyramid Up:  Increase the incline or resistance 2 percent every 15 seconds. RPE 7.
  8. 2 Minutes Pyramid Down: Decrease the incline or resistance 2 percent every 15 seconds. RPE 7.
  9. 1 Minute Hill Sprint:  Increase the incline or resistance by 8 to 10 percent. RPE 8.
  10. 2 Minutes Baseline: RPE 5.
  11. 2 Minutes Sprint: Go as fast as you can. RPE 9.
  12. 2 Minutes Baseline: RPE 5.
  13. 5 Minutes Cool Down: RPE 3 to 4.

When finished, now you can begin the strength circuit.


Strength Circuit: Squats With an Overhead Press

Squat press

Verywell / Ben Goldstein

  1. Holding weights just over the shoulders, lower into a squat, sending the hips back.
  2. Push into the heels to stand up and, at the same time, press the weights overhead.
  3. Repeat for 60 seconds.

Pushup Plank and Row

Young man performing dumbbell row exercise lifting 12 pound weight
ablokhin / Getty Images
  1. Get into a pushup position on a step, raised platform, or on the floor with hands gripping dumbbells about shoulder-width apart.
  2. Lower into a close-grip pushup, keeping the back flat and the abs in.
  3. Press up into a and pull the right weight up into a row.
  4. Lower and repeat for 60 alternating rows on each side.

Squat Curl Press

  1. Stand on the right foot with the left foot just behind you, resting on the toe.
  2. Squat all the way down, touching the weights to the floor while keeping the back straight and the abs contracted.
  3. Curl the weights up in a biceps curl and then hold that curl and press the weights overhead as you push to a standing position.
  4. Lower the weights and repeat the move for 30 seconds before switching sides.

Rear Lunge With Double Arm Row

  1. Hold weights in each hand and step back with the right leg into a rear lunge. The back leg should be straight, the front knee behind the toe.
  2. Tip from the hips, keeping the back flat, and pull the elbows up to torso level into a row.
  3. Lower the weights and step back to starting position and repeat all reps before switching sides.
  4. Repeat for 30 seconds on each side.

Dumbbell Circles

  1. Begin facing forward, weights down.
  2. Turn to the right, pivoting on both feet while bringing the weights up and over the head.
  3. Turn back to the middle, again pivoting on the feet, weights straight over the head.
  4. Pivot to the left, lowering the weights down to finish the circle.
  5. Repeat for 30 seconds in each direction.

Core Kickbacks

  1. Start in a plank position with the feet wide, a weight in the right hand.
  2. Holding the plank position, pull the right elbow next to the ribcage.
  3. Make sure the hips are square to the floor, abs engaged.
  4. Squeeze the triceps to extend the arm, keeping the elbow in the same position.
  5. Repeat for 30 seconds on each side.

Hammer Curls With a Power Squat

  1. Stand with feet about hip-width apart, abs engaged as you hold weights with the palms facing in.
  2. Swing the weights behind you slightly and curl the arms up as you lower into a squat until the thighs are parallel to the floor.
  3. Keep the arms curled up as you stand back up and slowly lower the weights for 4 counts.
  4. Repeat for 60 seconds.

Side Lunge Row

  1. Hold a weight in your right hand and lunge out to the left side, taking the weight towards the floor.
  2. Press back up and lift the right leg out to the side while rowing the weight in, focusing on the back.
  3. Repeat for 30 seconds on each side.

Dips With Leg Extensions

  1. Sit on a step or chair with the knees bent and the hands next to the hips.
  2. Push up onto the hands and keep the hips close to the bench.
  3. Bend the elbows into a triceps dip and as you press up, extend the right leg, reaching for the toe with your left hand.
  4. Repeat the move on the other side.
  5. Repeat for 60 seconds.


Plank on Elbows and Toes

Verywell / Ben Goldstein

  1. Lie face down on mat resting on the forearms, palms flat on the floor.
  2. Push off the floor, raising up onto toes and resting on the elbows.
  3. Keep your back flat, in a straight line from head to heels and try to keep from sagging in the middle.
  4. Hold for 30 seconds, rest briefly, and repeat.

Side Hip Lift

  1. Sit, resting on the left forearm and the left hip, knees bent.
  2. Take the right arm straight up and press into the forearm and squeeze the obliques to lift the hips off the mat.
  3. At the same time lift the right leg up a few inches, focusing on the outer thigh.
  4. Repeat for 30 seconds on each side.

Bridge With Leg Drop

  1. Get into a bridge position and lift the right leg off the floor, extending it straight up until it's perpendicular to the floor.
  2. Keeping the foot flexed, slowly drop the right leg out to the side a few inches without moving the rest of the body.
  3. Bring the leg back to center and repeat.
  4. Repeat for 30 seconds on each side.

Standing Crossover Crunch

  1. Take the hands behind the head and bring the right knee up and across the body as you rotate through the torso, bringing the left shoulder towards the right hip.
  2. Return to start and repeat before switching sides.
  3. Repeat for 30 seconds on each side.

Rest for 1 minute and repeat the circuit for a full hour of exercise.

Was this page helpful?