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30-Minute Cardio and Strength Training (Build + Burn)

By: Lindsey Bomgren, CPT | June 5, 2023

Build strength and burn calories with this effective full body cardio and strength training workout. Six compound strength training exercises followed by six sweaty, cardio exercises. Reap the benefits of both cardio and strength training in this full body dumbbell workout at home.

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Strength, cardio and core training all combine in this sweaty and challenging full body build and burn workout. Targeting all the major muscle groups in the upper body and lower body in around 30 minutes.

We’re back with another challenging Minnesota Beef Council workout! You love seeing our farmer friends in these full body strength and cardio workouts.

Lifting weights is beneficial for building muscle and boosting metabolism, whereas aerobic activity (or cardiovascular exercise) is beneficial for increasing endurance and heart health.

Today’s workout combines dumbbell resistance training exercises during the first half of the workout, and bodyweight cardio exercises during the second half.

Meaning you get the benefits of both training styles, combined in one sweaty and effective workout.

*This is a sponsored post in partnership with the Minnesota Beef Council.

three people standing on a black mat performing a cardio exercise as part of cardio and strength workout

Cardio and Strength Training FAQs

Should You Do Cardio or Strength Training First?

It depends on your fitness goals. If your goal is to build muscle, perform strength training exercises first and follow with cardio. If your goal is to increase cardiovascular endurance, begin with cardio exercises and follow with strength training.

Is It OK To Combine Cardio and Strength Training?

Yes, you can perform cardio and strength training on the same day. These forms of exercise have different benefits, and compliment each other well. Combining both workouts in a single session can save time, especially if your schedule is tight. Strength training exercises are also more difficult when your heart rate is high – which means adding some cardio to a strength training workout is a great way to increase the intensity.

What Are The Benefits Of Combining Strength Training And HIIT Cardio?

Strength training is important for increased muscle definition, weight loss and improved bone and joint health. High intensity interval training can burn fat and calories both during and after the workout, build muscle, and improve heart health. Combining strength and HIIT exercises creates the most effective workouts.

three people performing an uneven rack front squat as part of cardio and strength training workout

30-Minute Cardio and Strength Workout

Build total body strength and challenge your cardiovascular and muscle endurance with this 30-minute build and burn workout.

Heavy strength training on the first half of the workout is followed by bodyweight cardio on the second half. Allowing you to get all the health benefits of both cardio and weight training in one workout.

Add full body workouts like this one to your workout routine 1-2 times a week to build muscle mass and increase endurance.

Workout Equipment:

Medium/Heavy Dumbbells. Option to use two lighter dumbbells. I suggest between 8-30 lbs. I’m using both 15 and 20 lb weights.

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woman performing an uneven rack front squat as part of cardio and strength training workout

Workout Instructions:

Follow along with the guided Full Body Cardio and Strength Workout video on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 2 Circuits
  • 6 Moves Per Circuit
  • Timed Intervals (40 seconds work/10 seconds rest for the strength exercises and 30 seconds work/10 seconds rest for the cardio exercises)
  • Repeat Each Exercise x 2 Sets Back-to-Back
5 Strength Exercises That Burn Fat, Too!

Workout Outline

CIRCUIT ONE: STRENGTH

  1. Uneven Rack Squat, Curl and Press
  2. Staggered Deadlift and Lateral Lunge
  3. Stack On Push Up and Row
  4. Glute Bridge and Skull Crushers
  5. Two Bicep Curls and Two Lateral Squat Thrusters
  6. Lunge and Rotate

CIRCUIT TWO: CARDIO

  1. Lunge Drops 
  2. Four Climbers and Lateral Plank Walk 
  3. Burpee and Two Squat Jacks 
  4. Skaters
  5. Fast Feet Runs 
  6. Lateral Push and Squat Jump
three people performing a lunge with a dumbbell rotation

Prefer to Watch On YouTube?

youtube icon Build + Burn

5 Cardio and Strength Exercises

Uneven Rack Squat, Bicep Curl and Shoulder Press

Targets: Glutes, quads, hamstrings, biceps, back and shoulders.

Holding a weight on one side of the body makes the load ‘uneven’ which requires additional core strength.

three people performing an uenven squat, bicep curl and shoulder press as part of cardio and strength workout

How To Do Uneven Rack Squats, Bicep Curls and Shoulder Presses

  1. Stand with feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand.
  2. Hold the dumbbell in your left hand by your left side, and the dumbbell in your right hand in a front rack position at your right shoulder.
  3. With your weight in your heels, sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees.
  4. Then, drive through your heels, squeezing your glutes to stand tall. As you stand, perform a single arm bicep curl, curling the weight in your left hand up towards your left shoulder.
  5. Then, perform a shoulder press by pushing the weights in both hands straight overhead, biceps near your ears.
  6. With control, bring both weights back down to shoulder height. Then, reverse the curl on the left side, lowering the dumbbell in your left hand to your side and returning to starting position.

Push Up and Row (Stack-On Format)

Targets: Every muscle in the upper body (chest, shoulders, triceps, back and biceps) and core.

three people performing a stack on push up and back row exercise combination as part of cardio and strength training session

How To Do Push Ups and Rows (Stack-On Format)

  1. Start in a high plank position, hands shoulder-width apart and holding one dumbbell in your right hand. Shoulders are stacked over wrists.
  2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips.
  4. Once at the bottom of your push up, exhale as you push back up into a high plank position, performing one push up.
  5. Then, pull your right elbow towards your right hip, performing a single arm row on the right.
  6. Slowly and with control, lower the dumbbell to the ground, returning to high plank position.
  7. Repeat this pattern, adding on one push up and one back row each time you repeat the movement. So start with one push up, one back row, then two push ups, two back rows, and so on.

Modification: Drop to your knees to perform assisted push ups and single arm rows. Alternatively, you could add an incline by placing your hands on a bench or chair.

Glute Bridge and Skull Crushers

Targets: Legs, glutes, hamstrings, inner thighs, and triceps (back of the arm) and core.

three people performing glute bridges and skull crushers on the mat as part of strength and cardio workout

How To Do Glute Bridges and Skull Crushers

  1. Lie flat on your back with your legs bent at 90 degrees (heels on the ground).
  2. Holding one dumbbell in each hand, fully extend your arms so the dumbbells are directly overhead, palms facing one another.
  3. Bending at the elbows slowly lower the dumbbells towards your head (just bending at the elbows).
  4. Then as you push the dumbbells back overhead to return to the starting position, simultaneously drive through your heels, squeezing your butt to lift your hips up toward the ceiling. Keep knees in line with hips.
  5. Hold at the top for a moment, then lower your hips with control back down to a hover position as you lower the dumbbells back towards your head.

Skaters

Targets: Legs, glutes (outer gluteus medius), hips, calves, quads and core (for stability and balance).

three people performing skaters as example of cardio exercise

How To Do Skaters

  1. Start standing in an athletic stance, feet hip-distance apart, knees slightly bent, core engaged.
  2. Push off your right foot to bound laterally to the left, landing in a loaded skater position on your left foot. Left knee bent, right leg tracking behind your left foot in a skater position.
  3. Then, drive off your planted left foot to bound laterally back to the right. Landing softly on your right foot. Right knee bent, left leg tracking behind your right foot in a skater position.
  4. Repeat, alternating the skaters on each leg.

Lunge Drops

Targets: Legs, glutes, hamstrings, hips, quads, thighs, calves and core.

three people performing lunge drops on large black mat as part of cardio and strength workout

How To Do Lunge Drops

  1. Stand with feet hip-distance apart. Shoulders are stacked over hips.
  2. Jump your right leg back into a reverse lunge position. Drop your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle. Front thigh is parallel to the floor.
  3. Explode up back to the starting position.
  4. Then, alternate legs, jumping your left leg back into a reverse lunge and dropping your left knee down towards the ground.

Modification: Omit the jump, replacing the lunge drop with alternating reverse lunges.

More Workouts

Strength + HIIT

Pin this 30-Minute Cardio and Strength Workout:

Pin for pinterest - full body build and burn cardio and strength workout

Beef: High-Quality Protein For Muscle Recovery

As a mom of an anemic son, beef is a staple in my house! And as a trainer, I know the importance of refueling with high-quality protein to repair muscle tissue.

A 3-ounce serving of lean beef provides 25 grams of high-quality protein, which is the optimal amount to help active individuals recover from exercise (Beef Council Strength Guide).

I believe a balanced diet includes high-quality protein AND other nutrient-rich foods for building and maintaining strength. Which is why I love the list of essential vitamins, minerals and nutrients included in one serving of beef:

  • Zinc — supports the immune system and metabolism function.
  • Iron — supports many vital functions in the body — including energy production, immune system, and regulation of body temperature.
  • Vitamin B12 — helps keep the body’s nerve and blood cells healthy.
  • Riboflavin — is needed for overall good health. It helps the body break down carbohydrates, proteins and fats to produce energy.
  • Niacin — boosts brain and skin function.
  • Vitamin B6 — helps the body turn food into energy.
  • Selenium — is important for thyroid health and boosts the immune system.

Check out the below graphic from the MN Beef Council Strength Guide.

Beef’s Top 10 Essential Nutrients

Nutrients that support strength in common protein foods

Beef is loaded with quality protein, as well as essential vitamins and minerals.

And you can reap all the benefits beef has to offer with these heart-healthy dinner recipes.

Heart-Healthy Recipes with Beef

For a wide variety of heart-healthy and family-friendly beef recipes, visit mnbeef.org.

Or check out these quick links to my personal favorite weeknight dinner recipes with beef: 

5 Simple Dinner Ideas Using Beef

Minnesota Beef Council

The Minnesota Beef Council is dedicated to strengthening beef demand by responsibly providing a safe, wholesome, healthy and delicious eating experience. 

This is a sponsored post in partnership with the Minnesota Beef Council. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

This post includes affiliate links. I do make a small commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

4 comments

  1. This was a great video. A big holy bananas! Everyone did amazing. Awesome mobility on your knee, Lindsey. Good luck to Grant. We need Grants recipe. Audio was a bit low so I didn’t quite catch everything he said.

    • Thanks Desiree! And nice work to you as well! This was a holy bananas workout for sure! And we do need to work on getting Grant’s full recipe…we’ll work on it!! Thank you! -Lindsey

  2. I have a must try recipe, it’s Vietnamese vermicelli. Essentially, rice noodles (cook and cooled) with grilled meat (I love pork but I just had it with venison) and load with your fav veggies (I do lettuce, shredded carrots and bean sprouts) and then google recipe for fish sauce. It’s so good and such a summer classic because it’s cold noodles! Delish!

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