Looking to get in a quick and effective workout that combines cardio and strength training? Look no further! This quick cardio and strength routine is perfect for those who are short on time but still want to get a great workout in.

With a mix of high-intensity interval training (HIIT) and strength exercises, this routine will help you burn calories, build muscle, and improve your overall fitness.

Warm Up

Before diving into the main workout, it’s important to warm up your muscles and get your heart rate up. Spend 5-10 minutes performing dynamic stretches such as arm circles, leg swings, and lunges.

This will help prepare your body for the workout ahead and reduce the risk of injury.

Cardio Circuit

Start off with a cardio circuit to get your heart rate pumping. Perform each exercise for 30 seconds with a 10-second rest in between. Repeat the circuit three times.

Exercise 1: Jumping Jacks

Stand with your feet together and arms at your sides. Jump while spreading your feet apart and raising your arms overhead. Jump back to the starting position and repeat.

Exercise 2: High Knees

Stand with your feet hip-width apart. Drive one knee up towards your chest while hopping onto the opposite foot. Quickly alternate legs, pumping your arms to add intensity.

Exercise 3: Burpees

Start in a standing position. Drop down into a squat, kick your legs back into a plank position, perform a push-up, jump your feet back to the squat position, and explosively jump up with your arms overhead.

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Exercise 4: Mountain Climbers

Start in a plank position with your hands directly under your shoulders. Drive one knee towards your chest, then quickly switch legs like you’re running in place while keeping your core engaged.

Strength Circuit

After completing the cardio circuit, move on to the strength circuit. Perform each exercise for 10-12 reps and repeat the circuit three times.

Exercise 1: Squats

Stand with your feet shoulder-width apart, toes slightly turned out. Lower your body down by bending your knees and pushing your hips back, keeping your chest up and core engaged. Push through your heels to return to the starting position.

Exercise 2: Push-Ups

Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body down towards the floor by bending your elbows, keeping your core engaged and back flat. Push back up to the starting position.

Exercise 3: Lunges

Take a big step forward with your right foot and lower your body down until both knees are bent at a 90-degree angle. Push through your right foot to return to the starting position and repeat on the opposite side.

Exercise 4: Plank

Start in a high plank position with your hands directly under your shoulders. Engage your core and hold the position for 30 seconds to 1 minute, making sure to keep your back flat and your hips in line with your shoulders.

Cool Down

After completing the strength circuit, it’s important to cool down and stretch your muscles. Spend 5-10 minutes performing static stretches such as hamstring stretches, quad stretches, and shoulder stretches.

This will help improve flexibility and reduce muscle soreness.