One Hour Cardio and Strength Training Workout
Perform the following exercises one after the other with little or no rest. If you're a beginner, start with 30 seconds for each compound movement and work your way up to 1-2 minutes. Repeat the entire circuit 1 to 3 times and end with a stretch. Warm up with 5-10 minutes of light cardio and cool down with five minutes of stretching.
| Exercise | How to Do It | Duration |
| Treadmill |
Cardio Intensity Workout - 35 minutes, 350 Calories (based on 135-lbs) |
35 Minutes |
| Squats with overhead press | Holding dumbbells at your shoulders, squat down and on the way up, press the dumbbells over your head | 30 seconds-beginner 1 minute - Intermediate 2 minutes - Advanced |
| Front Lunges with bent-armed lateral raise | Holding dumbbells with elbows bent at 90 degree angles, step forward into a lunge. Hold the lunge and lift weights to shoulder-height. Lower weights and step back to starting position. | 30 secs on each leg-beginner 1 minute - Intermediate 2 minutes - Advanced |
| Plié squat with front raise | Stand with feet wide, toes out, holding dumbbells with palms facing in. Squat down (keep knees and toes in alignment) and raise your arms straight up to shoulder level. Lower your arms as you stand up. | 30 seconds-beginner 1 minute - Intermediate 2 minutes - Advanced |
| Back Lunges with biceps curls | Holding dumbbells, step back into a lunge, hold and do a biceps curl then lower the weight and step back to starting position. | 30 secs on each leg-beginner 1 minute - Intermediate 2 minutes - Advanced |
| Static Lunges with hammer curls | Same as above, only rather than stepping into the lunge, you start in lunge position and, as you lower your body, do a hammer curl (palms face towards each other), lower your arms and stand up. | 30 secs on each leg-beginner 1 minute - Intermediate 2 minutes - Advanced |
| Pushups | Can be done on your knees or on your toes, abs in! | 30 seconds-beginner 1 minute - Intermediate 2 minutes - Advanced |
| One-armed dumbbell rows | Holding a heavy dumbbell in one hand, bend over until your back is flat and parallel to the floor, hand holding the weight stretched down. Pull the weight up in a 'row' motion, elbow 2 inches above the rib-cage and squeezed into your body. Do 30 seconds on one side then switch to the other arm. | 30 seconds-beginner 1 minute - Intermediate 2 minutes - Advanced |
| Crunches | Lying on the floor with lower back pressed to the floor, knees bent, and hands behind head, lift your shoulder blades off the floor, contract your abs and lower. | 2 minutes |
| Repeat entire circuit one to three times |
