Goal: Increase cardio fitness while building strength
Time: ~25 minutes
Equipment: Dumbbells or bodyweight
Warm-Up (5 minutes)
Jump rope – 1 min
Arm circles – 1 min
Squats – 1 min
High knees – 1 min
Butt kicks – 1 min
Main Workout – 3 rounds (30s work / 15s rest)
Mountain climbers – 30s
Push-ups – 10 reps
Squat to press – 12 reps
Lateral lunges – 10 each side
Plank jacks – 30s
Cooldown
Forward fold – 1 min
Quad stretch – 1 min each side
Shoulder stretch – 1 min each side
Trainer’s Tip: Give 90% effort on cardio bursts — those short intervals deliver the burn.
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