35-Minute Full Body Strength + Conditioning Workout

Effective 30-minute, full body workout that combines weight training and cardio — that’s what this Strength and Conditioning Workout is! Hit every muscle group with strength, endurance, core stability, agility and explosive plyometrics (with low impact options provided for every move!).

*You also can view this 35-Minute HIIT Strength and Conditioning Workout on Youtube. While you’re there, SUBSCRIBE to our YouTube channel to get all the newest workouts!

Jump to Strength + Conditioning Workout Outline

What is a conditioning workout?

  • Weight Training
  • Endurance
  • Mobility
  • Core Stability
  • Speed and Agility
  • Plyometrics

These are some of the most common training methods personal trainers build into full body strength and conditioning workouts.

Conditioning workouts are designed to improve muscular strength and power; and ultimately increase athletic performance (and reduce risk of injury).

Whether you’re training for athletic performance or just to move like an athlete; this is a great full body workout to add to your training plan.

Today’s workout below can be described as a “Complex Training” workout. The American Council on Exercise describes complex training as a type of workout that pairs a strength exercise with a power exercise back to back.

In other words, you get ALL the benefits of heavy strength training, with heart-pumping, power moves to increase endurance. Making this one quick and effective home workout that gets the job done (in 35 minutes)!

HIIT strength and conditioning workout | front rack dumbbell squat

35-Minute Strength and Conditioning Workout (Full Body HIIT, Dumbbells)

If you want to train like an athlete at home, make this strength and condition workout part of your weekly workout routine.

A quick and effective full body workout at home that build total body strength while tasing your heart rate.

Workout Equipment:

A medium set of dumbbells.

I recommend 8-20 lbs depending on your fitness level. I’m using 15 lbs in this workout video.

Workout Instructions:

Click here to follow along with the HIIT Strength and Conditioning Workout Video at the top of this post.

I’ll coach you through the 12 dumbbell strength and conditioning exercises, keeping track of the timed intervals, providing form cues and modifications.

Alternatively, work through the 12 full body exercises below at your own pace.

Your Workout Looks Like This:

  • 4 Circuits
  • 3 Moves Per Circuit (Strength Exercise, Power Exercise and Metabolic Conditioning Exercise)
  • 30 Seconds Per Exercise (the first two exercises are consecutive, for a total work time of one minute. Then you get a 30 second rest, followed by a 30 second cardio conditioning/plyometric burnout)
  • Repeat Each Circuit x 2-3 Sets

Full Body HIIT Strength and Conditioning Workout

CIRCUIT ONE: Legs (Squats) + Shoulders

  1. Strength: Dumbbell Squat (Floor Tap) + Curl and Press
  2. Power: Push Press
  3. Conditioning: 3 Lateral Bounds + 1 Squat Jump (MOD: Air Squat)

Repeat x3 sets.

CIRCUIT TWO: Legs (Lunges) + Biceps + Core

  1. Strength: Reverse Lunge, Hammer Curl + Rotational Press (R/L/Alt)
  2. Power: Weighted Single Leg Plyo Lunge (R/L/Alt)
  3. Conditioning: Lateral Lunge + Lunge Jump Switch (MOD: Step Back Lunge Switch)

Repeat x3 sets.

CIRCUIT THREE: Legs + Back

  1. Strength: Hinge Swing + Narrow Squat
  2. Power: Bent Over Back Rows
  3. Conditioning: Weighted Squat Quick Split Taps

Repeat x2 sets.

CIRCUIT FOUR: Sumo Deadlifts + Chest + Triceps

  1. Strength: 2 Sumo Deadlifts + 1 Push Up
  2. Power: Push Ups
  3. Conditioning: Hand Release to “High 10” (Half Burpees)

Repeat x2 sets.

12 Strength and Conditioning Exercises You Can Do At Home

1. Dumbbell Squat (Floor Tap) + Curl and Press

Targets: Legs, glutes, quads, core, biceps and shoulders.

Dumbbell squat curl and press

How to do a Dumbbell Squat to Curl and Press:

  1. Stand with your feet slightly wider than shoulder width apart, knees bent, holding a dumbbell in each hand at your hips, palms facing in towards one another.
  2. Sit your hips back as you lower into a squat, bringing the heads of your dumbbells to lightly tap the floor.
  3. Then, drive through your heels to stand tall, curling the dumbbells up towards your shoulders as you stand. Keep your palms faced in for the entire curl (hammer curl).
  4. Once the dumbbells reach shoulder height, brace your core and press the dumbbells straight overhead for a shoulder press.
  5. Lower the dumbbells with control back to the starting position and repeat.

2. Push Press

Targets: Arms, shoulders, triceps, rear delts and upper back muscles (with some assistance from the lower body).

Note, there are several strength exercises pressing the dumbbells overhead which increases core engagement and raises the heart rate. 

how to do a dumbbell push press | conditioning workout

How to do a Push Press with dumbbells:

  1. Stand with feet shoulder-width apart, slight bend in your knees, holding one dumbbell in each hand at your shoulders, palms facing in towards each other (neutral grip).
  2. Drop into a shallow squat; about a 2-inch dip. Then press through your heels, and push the dumbbells overhead until arms are fully extended. Think of peeking your head through your arms as you lock out the dumbbells overhead.
  3. Lower dumbbells down to starting position at shoulder-level and repeat.

3. 3 Lateral Bounds + 1 Squat Jump (or Air Squat)

Targets: Legs, quads, outer glutes (gluteus medius), inner thighs, calves and core.

Agility AND cardio conditioning. 

lateral bound and squat jump | athletic conditioning workout

How to do a 3 Lateral Bounds + 1 Squat Jump:

  1. Start standing on the right side of your mat with your feet shoulder width apart.
  2. Lower down into an athletic stance, knees bent, ready to move.
  3. Then drive off your right leg to bound laterally to the left.
  4. Maintaining the loaded squat stance as you perform 3 lateral bounds; always pushing off your outside leg (bound left, bound right, bound left).
  5. On the third count, perform a squat jump. Explode off both feet to leave the ground; using power from your legs.
  6. Land softly, then repeat.

Modification: Follow Rachel on the left and replace the squat jump with an air squat.

4. Reverse Lunge and Hammer Curl with Rotational Press

Targets: Legs, glutes, quads, core, obliques, biceps and shoulders.

Reverse Lunge and Hammer Curl with Rotational Press (twist)

How to do a Reverse Lunge and Hammer Curl with Rotational Press:

  1. Start standing in a neutral position, feet hip width apart, holding a dumbbell in each hand, palms facing in towards each other (hammer curl grip).
  2. Step your left foot back into a reverse lunge. Lowering your left knee towards the mat, aiming for 90 degree angles in both knees.
  3. As you step back into lunge, curl the dumbbells up half way, holding this half curl (90 degree bend at the elbows).
  4. Then rotate your torso as you “punch” the dumbbell in your left hand across your body.
  5. Rotate back to center and drive through your front, right heel to return to standing as you lower the dumbbells back to the starting position.

Modification: Follow Rachel on the left and omit the rotational press (twist).

5. Weighted Single Leg Plyo Lunge

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

Weighted plyometrics to increase muscular endurance and power. 

weighted single leg plyo lunge

How to do a Weighted Single Leg Plyo Lunge:

  1. Start standing feet hip width apart, holding a dumbbell in each hand at your sides; palms facing in towards each other.
  2. Step your left foot back into a reverse lunge, lowering your back left knee towards the mat. Keep your dumbbells by your sides.
  3. Drive through your front right heel to explode up out of the lunge. As you return to standing drive your back, left knee up towards your chest. Option to add a small hop, exploding up as your right foot leaves the floor.

Modification: Follow Rachel on the left and omit the jump at the top.

6. Lateral Lunge + Lunge Jump Switch

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

Also great for balance and coordination.

lateral lunge reverse lunge switch | HIIT strength and conditioning workout at home

How to do a Lateral Lunge + Lunge Jump Switch:

  1. Start standing feet hip-distance apart, slight bend in your knees and core engaged.
  2. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight.
  3. Then, drive off your right foot to reverse the movement, pushing back to center.
  4. Immediately step your right foot back into a reverse lunge, aiming for 90 degree angles in each knee.
  5. Perform a “lunge jump” by exploding up from your reverse lunge position and switching legs in the air, so your right leg lands forward in a low lunge position and your left leg is now in the back.
  6. Return to standing and then perform a lateral lunge to the left.
  7. Repeat this pattern, alternating sides on the lateral lunge with each rep.

Modification: Follow Rachel on the left and omit the lunge jump and perform step back lunges.

7. Hinge Swing + Narrow Squat

Targets: Legs, glutes, hamstrings, hips, quads and all the stabilizing muscles in the core.

hinge swing narrow squat | conditioning workout

How to do a Hinge Swing and Narrow Squat:

  1. Start standing, feet shoulder-width apart with a soft bend in knees. Holding one dumbbell in each hand at your sides (palms facing in towards each other).
  2. Hinge at the hips, pressing your butt back towards the wall behind you. As your hips go back, the dumbbells in your hands swing tpast your hips, arms extended long.
  3. Then press through your heels to stand tall, using the power in your hips, glutes and hamstrings to swing the dumbbells up to shoulder height.
  4. “Catch” the dumbbells at your shoulders, holding them in a front racked position.
  5. Then lower down into a narrow squat, aiming to get your thighs parallel to the ground.
  6. Push through your heels to stand tall.

8. Bent Over Back Rows

Targets: Posterior chain (backside of body); mainly the latissimus dorsi (lats or back muscles).

bent over back rows | strength and conditioning workout at home

How to do a Bent Over Back Row:

  1. Stand with your shoulder width apart, knees slightly bent.
  2. Grip a set of dumbbells, palms facing in towards each other.
  3. Hinge forward at the hips till your body is in a straight line, neck in line with your spine, flat back, and belly button pulled back towards your spine.
  4. Pull the weights back towards your hips, elbows pulling up towards your ribcage. Feel your shoulder blades squeeze together.
  5. Control the dumbbells back down to the starting position.

9. Weighted Squat Quick Split Taps

Targets: Legs, glutes, quads, calves, chest, shoulders and core.

Great footwork for speed and agility.

weighted squats with split taps | agility and conditioning workout

How to do Weighted Squat Quick Split Taps:

  1. Start in an athletic stance, feet slightly wider than hips, holding one dumbbell horizontally at your chest.
  2. Lower down into a squat, sitting your hips back and down and aiming to get your thighs parallel to the floor.
  3. Push through your heels to explosively return to standing.
  4. As you stand split your feet, jumping your right foot a few inches forward and your left foot a few inches back, landing softly in a staggered stance (as if your feet were staggered on railroad tracks)
  5. Hop your feet back to the starting position and repeat this movement.

Modification: Follow Rachel on the left and alternate tapping one foot forward each time you stand.

10. 2 Sumo Deadlifts + 1 Push Up

Targets: Full body — legs, glutes, hamstrings, inner thighs, chest, shoulders, triceps, abs and core.

sumo deadlift and push ups | full body workout at home

How to do 2 Sumo Deadlifts + 1 Push Up:

  1. Stand with feet wider than hips (sumo squat stance, heels slightly in, toes slightly out). Hold one dumbbell in each hand between your legs; palms facing in toward each other.
  2. Hinge your hips back as you lower the dumbbells in a straight line towards the ground; tapping the ground if you can. This is a sumo deadlift. Perform two reps of the sumo stance deadlift.
  3. Then, plant your dumbbells on the mat and step or hop back to a high plank position.
  4. Perform a push up. Lowering your chest towards the ground, elbows falling back towards your body.
  5. Push back to high plank, then step or jump your feet up to land outside your hands in a sumo stance. And repeat.

11. Push Ups

Targets: Mainly the upper body — chest, shoulders, triceps, abs and core.

how to do push ups | strength and conditioning workout

How to do Push Ups:

  1. Start in high plank position with your shoulders stacked over your wrists (or hands on weights).
  2. Lower your chest towards the ground, elbows fall back towards your body. Maintain a straight line with your body — head, chest and legs in one straight line.
  3. Exhale as you push back up into high plank position. Repeat.

Modification: Option to perform modified push ups from a kneeling position. Or add an incline by placing your hands on a chair, couch, bench or countertop.

12. Hand Release “High 10” (Half Burpees)

Targets: Total body — legs, glutes, hamstrings, quads, low back, upper body, chest, shoulders, triceps and core.

half burpees | full body HIIT workout

How to do Hand Release “High 10” (Half Burpees):

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers.
  2. With control, lower down to the mat, resting your stomach on the ground. Squeeze your shoulder blades together as you lift your palms off the ground and hold for a second, then return your hands to the mat.
  3. Push up to high plank position (in one straight line from knees or toes), then step or hop your feet outside your hands.
  4. Land softly in a low squat position, bringing your hands up in front of you as if you’re giving a high five (with both hands, so a “high ten”).
  5. Plant your hands on the mat and hop or step back to high plank position.

Modification: Follow Rachel on the left and and step in and out of the high plank/burpee versus jumping.

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35-Minute Full Body Strength and Conditioning Workout pin for pinterest

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