Cardio + Strength 30-Minute AMRAP

Not sure if you should hit the treadmill or weights? Effectively combine cardio and strength training to maximize your time and calorie burn in this 30-Minute AMRAP-style workout.

cardio + strength 30 minute amrap | effectively combine cardio and strength training to maximize your time and calorie burn in this 30 minute amrap-style workout | www.nourishmovelove.com

I’m home from Florida and ready to settle back into my daily routine. I must say I missed my morning green smoothies. Although my diet was a bit more lax on vacation {like eating handfuls of trail mix every night}, I did manage to fit in 20-30 minute sweat sessions 6 of the 7 days we were on vacation.

I like to stick to my workout routine on vacation because I don’t like the feeling of taking a week off and then having to ‘really push myself’ when I get home. Plus working out makes me feel good and feel less guilty about the few extra treats I enjoy on vacation — trail mix, margaritas, ghirardelli ice cream, and vino!

Here’s a recap of my vacation workouts:

Trying to get a good cardio and strength workout in can be seriously time consuming when done separately. And seeing as I wasn’t willing to trade rays of sunshine for hours in the gym, I was a huge fan of this cardio + strength 30 minute amrap.

Fat burning cardio exercises + strength training supersets combined to create a high intensity interval training sweatfest. And it can all be done it 30 minutes or less. Raise your heart rate while you tighten and tone!

{music: c+c music factory gonna make you sweat, get more songs rocking my workout playlist here}

the workout: cardio + strength 30 minute amrap

complete 10 repetitions of each exercise in the cardio circuit, then move onto the strength circuit, again completing 10 repetitions per exercise. continue moving through the entire workout in this order for 30 minutes; repeating the workout as many rounds as possible {amrap} in 30 minutes.

all you need is an optional light set of dumbbells {2-to-10 pounds}.

Cardio Circuit:

  • Squat + 180 punch
  • Squat jack + wide press
  • Side-to-side burpee
  • Squat + oblique twist

Strength Circuit:

  • Single leg reverse lunge + front punch {10 repetitions per leg/arm}
  • Single arm overhead squat {10 repetitions per arm}
  • Single leg push up + front lunge + shoulder press {10 repetitions per leg}
  • Overhead crunch

see video above for complete workout and proper exercise form.

squat + 180 punch

cardio + strength 30 minute amrap | effectively combine cardio and strength training to maximize your time and calorie burn in this 30 minute amrap-style workout | www.nourishmovelove.com

squat jack + wide press

cardio + strength 30 minute amrap | effectively combine cardio and strength training to maximize your time and calorie burn in this 30 minute amrap-style workout | www.nourishmovelove.com

side-to-side burpee

cardio + strength 30 minute amrap | effectively combine cardio and strength training to maximize your time and calorie burn in this 30 minute amrap-style workout | www.nourishmovelove.com

squat + oblique twist

cardio + strength 30 minute amrap | effectively combine cardio and strength training to maximize your time and calorie burn in this 30 minute amrap-style workout | www.nourishmovelove.com

single leg reverse lunge + front punch

cardio + strength 30 minute amrap | effectively combine cardio and strength training to maximize your time and calorie burn in this 30 minute amrap-style workout | www.nourishmovelove.com

single arm overhead squat

cardio + strength 30 minute amrap | effectively combine cardio and strength training to maximize your time and calorie burn in this 30 minute amrap-style workout | www.nourishmovelove.com

single leg push up + front lunge + shoulder press

cardio + strength 30 minute amrap | effectively combine cardio and strength training to maximize your time and calorie burn in this 30 minute amrap-style workout | www.nourishmovelove.com

overhead crunch

cardio + strength 30 minute amrap | effectively combine cardio and strength training to maximize your time and calorie burn in this 30 minute amrap-style workout | www.nourishmovelove.com

the outfit: branded by j. otto

I’m wearing The Hope Have It Black Tank from one of my favorite, local MN-based brands, branded by j. otto. This tank is perfect for the gym, or to be layered under a long sleeve zip up. It’s bamboo cotton blend gives it a light weight feel that keeps you cool. But the best part, this tank has 2 Corinthians 12:9 inscribed on the inside.

“My grace is sufficient for you, for my power is made perfect in weakness. Therefore I will boast all the more gladly about my weaknesses so that Christ’s power my rest on me.” {2 Corinthians 12:9}

Enter for your chance to win The Hope Have It Tank + my move first edition dvd — giveaway happening over on my instagram {monday, march 28th through thursday, march 31st}. 

cardio + strength 30 minute amrap | effectively combine cardio and strength training to maximize your time and calorie burn in this 30 minute amrap-style workout | www.nourishmovelove.com

this workout is sponsored by branded by j. otto who provided the The Hope Have It Black Tank for these photos and video.

cardio + strength 30 minute amrap

complete 10 repetitions of each exercise in the cardio circuit, then move onto the strength circuit, again completing 10 repetitions per exercise. continue moving through the entire workout in this order for 30 minutes; repeating the workout as many rounds as possible {amrap} in 30 minutes. 

Cardio Circuit:

  • Squat + 180 punch
  • Squat jack + wide press
  • Side-to-side burpee
  • Squat + oblique twist

Strength Circuit:

  • Single leg reverse lunge + front punch {10 repetitions per leg/arm}
  • Single arm overhead squat {10 repetitions per arm}
  • Single leg push up + front lunge + shoulder press {10 repetitions per leg}
  • Overhead crunch

because i’m not a huge fan of steady-state cardio, i like to include cardio in my workouts through hiit. What’s your favorite form of cardio? Tell me in the comments below!

pin this workout

cardio + strength 30 minute amrap | effectively combine cardio and strength training to maximize your time and calorie burn in this 30 minute amrap-style workout | www.nourishmovelove.com

4 comments
    • Yes it’s a good one for sure! I’m all about mixing it up — I get bored doing the same workout routines {this one is sure not to get old for at least a couple times through} :)! Enjoy Ashley and thanks for pinning!!! xo-Lindsey

    • Yes Jen I’m all about HIIT and would rather grind it out for a quick 20-30 minutes hard any day! Have fun with this one it will really get your heart rate pumping!