challenging
45-Minute Strength-Cardio Hybrid
Combining strength and cardiovascular training in alternating sets is one of the most time-efficient workout formats available.
45 min · Kit: Nothing
The session
- 15 min warm-up
- 2Set 1: 10 goblet squats + 45 sec brisk march
- 3Set 2: 10 dumbbell rows + 45 sec lateral shuffles
- 4Set 3: 10 reverse lunges + 45 sec step touches
- 5Set 4: 10 shoulder press + 45 sec standing bicycle
- 6Rest 90 sec; repeat circuit × 2
- 75 min cool-down
Worth knowing
- The cardio burst between each strength set maintains heart rate and keeps the session efficient
- Rest only between full circuits, not within them
