15 Minute Strength & Cardio Workout
Print Workout Here
Today we are completing one cardio exercise to one strength one to really get you sweaty and feeling it! This is one of my favourite ways to workout – a little bit of everything.
What you will need:
- A set of weights and some energy!
Warm-Up:
- Various moves to get that body warm.
Workout: Complete the first two exercises below for 50 seconds on, 10 seconds off twice through, before you move on to the next two exercises.
- 5 jumping jacks + 2 burpees– You have options here! You can do 5 traditional jumping jacks OR side-to-side steps + 2 traditional burpees with jumping OR walking burpees.
NOTE: If you’re feeling extra spicy today, feel free to throw a push-up in at the bottom of your move. - Hammer curl + shoulder presses – Keep those elbows tight, and complete one hammer curl to shoulder press. If you have lighter weights, you can do this at the same time, or if you have a heavier weight you can alternate from side to side.
**Complete these two exercises twice before you move on to the next set of exercises**
- 10 criss cross feet + 10 squat jack touch downs – Similar to jumping jacks, you’re going to jump your feet in and out but instead of bringing them together, you’re going to cross them! Following 10 of those, you’re going to do 10 jump squat jacks touch downs alternating side to side with whatever hand you use.
- Straight leg deadlift with upright row–Holding one weight in both hands, you’re going to keep those legs and back straight at you push your bum back and come down into an upside down L shape. Keep the weights in the heels here! At the top, you’re going to do an upright row!
**Complete these two exercises twice before you move on to the next set of exercises**
- 2 plank jacks + 4 mountain climbers– Making sure that your hands are directly underneath your shoulders, your abs are in tight, you’re going to complete 2 plank jacks (jumping OR walking those feet out), followed by 4 running or walking mountain climbers.
- Rolling sit ups with 2 jabs at the top – Starting down on the ground with your back flat and knees bent, do a full sit up with two air jabs at the top so you get a slight twist for a little oblique work!!
NOTE: You can do this as well with your legs flat, but make sure that you have great abdominal control so it doesn’t hurt your lower back.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Kaylie Ginn
Made your brownies so needed a short one to round out my Monday! Great quick sweat! You are rocking these videos like an instant pro!
you are the sweetest ever! thank you !! Glad you enjoyed the brownies !!
Loved it Kaylie thks
Wooohoooo glad you enjoyed :)
Loved loved loved this! The time just flew by!!! Amazing! Thank you!
Awesome ! so glad you liked it !
Great one!
This one was AWESOME! Really loved all the different moves :)
oh thank you, so happy you enjoyed it
This was a great time! Done so quickly.
love short and efficient work outs !
Great workout Kaylie!! Was feeling the burn! :)
Thanks Michelle :)
Happy Hump Day!
Great format!! Still stiff from Monday’s workout.
Glad you enjoyed :)
Done!!! A great little pick me up before making dinner and while listening to the littles fight. ?
Awesome that was killer on abs cardio. Ty kaylie
I loved that style, flew by and made me sweat! Thanks, Kaylie You rock ;)
That was 15 minutes of awesome! I’m sweating like crazy! Thanks Kaylie
Like the variety!
loved it! so quick and got super sweaty loved that!
I loved this style of workout! Thanks Kaylie!
Loved that style!
Great workout! I doubled it up as I had the extra time. Loving your workouts!
Great work!! SO good.
Got my lunch time sweat on here!
That’s was fricken awesome!?❤️
LOVED this workout! Thanks Kaylie :)
That was fun!!
Burn baby burn !! Awesome. Workout
I LOVED this workout! SOO sweaty!
I love this style of work out really stays interesting! Quick Sweat and Burn! Thanks
Phew! Sweaty Betty! You’re doing a great job, Kaylie! Keep up the great work! Loved this style,
I loved this one! I was super tight on time so this was perfect.
glad you enjoyed It lady :)
Loved this tough, quick workout! Also, non-scale victory, it was the first time I was able to jump in and out of burpees since my c-section. Feelin’ like a badass!
??
Done and now out to shovel snow!
And you shovelled snow!? You’re a rockstar! Hope you snuck in lots of stretching.
The plank jacks and mountain climbers were a killer today!! Thanks Kaylie ?
Great quick workout for a Saturday morning! :)