I spend a lot of time working with those who are new or returning to workouts. In developing programming, it is easy to over-think it and get complicated fast, but it doesn’t have to be hard. Keep it simple and you can progress or regress depending on your needs.
This workout includes both strength training and cardio exercises to elevate your heart rate, improve cardiovascular fitness, and help build strength. By alternating between strength and cardio moves, you’ll engage multiple muscle groups while also boosting your endurance.
Perform each exercise with proper form, and gradually increase difficulty as you become more fit. Aim to complete the workout 2-3 times a week, with at least one rest day in between.
Warm-up (5-10 minutes):
– Light Cardio : Brisk walking, jogging in place, or jumping jacks (3-5 minutes)
– Dynamic Stretches : Arm circles, leg swings, hip rotations, and ankle rolls.
1. Bodyweight Squats (Legs, Glutes) – Strength
How to Do It:
– Stand with your feet shoulder-width apart, toes slightly pointed outward.
– Keep your chest up, shoulders back, and engage your core.
– Lower your body by bending at your hips and knees as if sitting in a chair.
– Go down until your thighs are parallel to the ground (or as low as you can comfortably go).
– Push through your heels to return to the starting position.
Reps: 3 sets of 10-15 reps
Progression:
– Easier : Perform squats with a chair behind you to sit back onto, ensuring you maintain proper form.
– Harder : Add weight (dumbbells, kettlebells, or a barbell) or increase speed for a more dynamic movement.
2. Jumping Jacks – Cardio
How to Do It:
– Start standing tall with your feet together and arms at your sides.
– Jump your feet out wide while raising your arms overhead.
– Quickly reverse the movement to return to the starting position.
– Keep a steady pace, ensuring you’re landing softly to reduce impact on your joints.
Time/Duration: 30 seconds on, 30 seconds rest, repeat for 3 sets.
Progression:
– Easier : Perform a low-impact version by stepping one leg out at a time and raising your arms slowly.
– Harder : Increase speed or add a squat at the bottom of each jumping jack to engage your lower body more.
3. Push-Ups (Chest, Shoulders, Triceps) – Strength
How to Do It:
– Start in a plank position with your hands slightly wider than shoulder-width apart.
– Keep your body in a straight line from head to heels, engaging your core.
– Lower your body by bending your elbows until your chest nearly touches the floor.
– Press back up to the starting position.
Reps: 3 sets of 5-10 reps
Progression:
– Easier : Do knee push-ups or incline push-ups (with your hands elevated on a bench or platform).
– Harder : Perform decline push-ups (feet elevated) or add a clap for an explosive movement.
4. Mountain Climbers – Cardio
How to Do It:
– Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
– Quickly drive one knee toward your chest while keeping the other leg extended.
– Alternate legs as quickly as you can, like running in place, but while maintaining the plank position.
Time/Duration: 30 seconds on, 30 seconds rest, repeat for 3 sets.
Progression:
– Easier : Slow down the movement or perform the exercise with hands elevated on a bench.
– Harder : Perform the exercise with a faster pace or add a push-up between each set of mountain climbers.
5. Glute Bridges (Glutes, Hamstrings) – Strength
How to Do It:
– Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
– Place your arms by your sides with palms facing down.
– Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top.
– Lower your hips back to the ground slowly.
Reps: 3 sets of 12-15 reps
Progression:
– Easier : Perform with a reduced range of motion (only lifting hips slightly).
– Harder : Add weight (e.g., a barbell or dumbbell) on your hips or elevate your feet on a bench.
6. Burpees – Cardio + Strength
How to Do It:
– Start standing with your feet shoulder-width apart.
– Drop into a squat position and place your hands on the floor.
– Jump your feet back into a plank position, keeping your body straight.
– Perform a push-up (optional).
– Jump your feet back toward your hands and explode upward, jumping with arms overhead.
Time/Duration: 30 seconds on, 30 seconds rest, repeat for 3 sets.
Progression:
– Easier : Perform a “half burpee” by stepping your feet back instead of jumping.
– Harder : Add a push-up at the bottom or a tuck jump at the top for more intensity.
7. Dumbbell Rows (Back, Biceps) – Strength
How to Do It:
– Place one knee and hand on a bench for support, with the other foot planted on the floor.
– Hold a dumbbell in your free hand with a neutral grip (palm facing inward).
– Keeping your back flat, pull the dumbbell toward your hip, squeezing your shoulder blade at the top.
– Lower the dumbbell slowly to the starting position.
Reps: 3 sets of 8-12 reps per arm
Progression:
– Easier : Use a lighter dumbbell or perform the movement with bodyweight (e.g., resistance band rows).
– Harder : Increase the weight or try a renegade row (perform the row while in a plank position).
8. High Knees – Cardio
How to Do It:
– Stand with your feet hip-width apart and arms by your sides.
– Quickly alternate lifting your knees as high as possible, driving them toward your chest.
– Pump your arms in coordination with your legs to help increase intensity.
– Focus on maintaining a fast pace and keeping your core engaged.
Time/Duration: 30 seconds on, 30 seconds rest, repeat for 3 sets.
Progression:
– Easier : Slow down the pace and focus on controlled knee lifts.
– Harder : Increase your speed or add a slight hop between each knee raise for more intensity.
Cool Down (5-10 minutes):
– Light Cardio : Slow walk or gentle cycling to gradually lower your heart rate.
– Stretching : Focus on the muscles worked: quads, hamstrings, calves, chest, back, shoulders, and glutes. Hold each stretch for 15-30 seconds.
Notes:
– Rest Between Sets : Take 30-60 seconds of rest between strength exercises, and 30 seconds of rest between cardio bursts.
– Frequency : Perform this workout 2-3 times a week. You can add additional cardio like swimming, brisk walking, cycling on non-strength training days for increased fitness.
– Form First : Always prioritize proper form to avoid injury and maximize the effectiveness of the exercises.
Example Workout Structure:
– Warm-up : 5-10 minutes
– Strength & Cardio Circuit (repeat 3 times):
1. Bodyweight Squats (10-15 reps)
2. Jumping Jacks (30 seconds)
3. Push-Ups (5-10 reps)
4. Mountain Climbers (30 seconds)
5. Glute Bridges (12-15 reps)
6. Burpees (30 seconds)
7. Dumbbell Rows (8-12 reps per side)
8. High Knees (30 seconds)
– Cool Down : 5-10 minutes
By mixing both strength and cardio in this workout, you’ll increase calorie burn, improve cardiovascular health, and build overall strength. Adjust the difficulty as you progress to continue challenging your body.