18 Minute Strength & Cardio Drop Set

by Kaylie Ginn | Feb 3, 2020 | Body Weight Workouts, Drop Set, HIIT, Members, Under 20 Minutes, Workouts | 56 comments

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18 Minute Strength & Cardio Drop Set
Print Workout Here

Super quick workout to get that heart pumping and the quads screaming in under 20 minutes

Warm-Up:

Included in workout.

Workout:

Today we are doing a drop set workout. We have 2 main moves SQUATS & JUMPING JACKS. Perform 50 reps of each, followed by 5 walk out to planks.

After you complete your first set, continue the next set with 40 squats and jacks followed by 5 walk outs until you reach 10.

Exercises:

50 – Squats 50 – Jumping Jacks – 5 Walk Outs
40 – Squats 40 – Jumping Jacks – 5 Walk Outs
30 – Squats 30 – Jumping Jacks – 5 Walk Outs
20 – Squats 20 – Jumping Jacks – 5 Walk Outs
10 – Squats 10 – Jumping Jacks – 5 Walk Outs

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching

Make Today Badass,
Kaylie

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56 Comments

Tanny1107 on February 3, 2020 at 7:02 pm

This was a nice and sweaty one :)
Reply
- Kaylie Ginn on February 5, 2020 at 9:06 am
  
  Atta girl!
ChasingSarenity on February 4, 2020 at 6:05 am

Great workout! Loved that you talked about the importance of stretching. Before Royally Fit, I used to do quick workouts without stretching. What a difference a few minutes of stretching makes! My recovery time is so much shorter. Thank you!
Reply
- Kaylie Ginn on February 5, 2020 at 9:07 am
  
  I am SO HAPPY that you are taking the time to do a little stretching, good for you!
- Ashley Dale Grant on February 5, 2020 at 10:45 am
  
  I agree, it’s insane how much a little bit of stretching can do!
- BeccaP on March 5, 2021 at 4:13 pm
  
  I often pick workouts randomly from saved files depending on my mood…this one is a burn for the quads and has my arms shaking from the walk outs. Thanks Kaylie!
michlreid on February 4, 2020 at 6:07 am

perfect hotel workout!! totally needed this today!!
Reply
- Kaylie Ginn on February 5, 2020 at 9:07 am
  
  YES! Good for you for working out while in a hotel, that is seriously BADASS
Tlenny on February 4, 2020 at 8:31 am

Perfect, quick workout for me today during work! Thx kaylie?
Reply
- Kaylie Ginn on February 5, 2020 at 9:08 am
  
  BAM!!! Way to get it done boo!
- JCleary on February 5, 2020 at 6:19 pm
  
  Those squats hurt after the AMRAP last night! I liked it though!
SHERRYEKSTROM on February 4, 2020 at 3:28 pm

Nice and quick but still sweaty! Just what I needed today ☺
Reply
- Kaylie Ginn on February 5, 2020 at 9:09 am
  
  YAY BABY!!! Proud of you!
Lisa Kvapil on February 5, 2020 at 6:57 am

love love loved! Really great workout.
Reply
- Kaylie Ginn on February 5, 2020 at 9:09 am
  
  YAY! I am so glad you were feeling it
Angelique Ashwin on February 5, 2020 at 7:26 am

Good one! Full body workout short ans sweet!
Reply
- Kaylie Ginn on February 5, 2020 at 9:09 am
  
  BOOM! Crushed a killer workout in under 20 minutes!
Nicole Smith on February 5, 2020 at 9:03 am

I’m glad I snuck this one in before my shower. Haha! Great way to start the morning.
Reply
- Kaylie Ginn on February 5, 2020 at 9:10 am
  
  Hell ya! Good for you Nicole, so BADASS!
julieboak on February 5, 2020 at 4:04 pm

loved it, thanks Kaylie!
Reply
- Kaylie Ginn on February 5, 2020 at 6:23 pm
  
  My pleaseure girl!
Daniella on February 6, 2020 at 7:54 am

I’m also super sweaty! Was trying to avoid a shower this morning but definitely need one! Thanks for the workout!
Reply
Sandra T on February 7, 2020 at 6:31 am

Another good one. will mark this one for when I am travelling!
Reply
Karyn Ngo on February 7, 2020 at 7:26 am

Done from Punta Cana! Now I’m going to go have a mimosa
Reply
slambs5 on February 7, 2020 at 8:56 am

Hearts pumping after that one! Thks Kaylie Happy Friday!
Reply
Kristina Bergeron on February 8, 2020 at 2:13 pm

Quick and dirty just the way I like it (on occasion) lol!
Reply
Andria684 on February 8, 2020 at 8:38 pm

Did this one with my hubby, we were both hugging and puffing! ??
Reply
- Andria684 on February 8, 2020 at 8:39 pm
  
  Whoops *huffing and puffing ?
April Patch on February 10, 2020 at 5:49 pm

Cameron and I are done!!
Reply
- Kaylie Ginn on February 10, 2020 at 6:21 pm
  
  YAY you two are on FIRe
Jennifer Wiggans on February 11, 2020 at 6:23 am

Royallyfit morning!
Reply
Kate Stock on February 13, 2020 at 7:38 pm

Oh fuckers! That was hard! Especially after the 20 minute Tabata with ball slams lol
Reply
Amanda Savoy on February 14, 2020 at 10:13 am

Yes! Have less than an hour till work and got this in! Thanks for the quick sweaty work outs ladies!!!
Happy Valentine’s Day!
Reply
Krysta Dudley on April 17, 2020 at 8:42 am

Great, quick workout that got the kids involved too! Thanks Kaylie!!
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Ann on April 30, 2020 at 7:17 pm

Awesome. Just what I needed today. A quick body weight burner!!!
Reply
- Ashley Dale Grant on May 2, 2020 at 11:14 am
  
  Amazing!! Way to wrap up April Ann!
lisakvapil on February 8, 2021 at 7:39 am

SO GOOD :)
Reply
Jenna Lum on February 8, 2021 at 2:56 pm

Wooo!! Felt awesome!!! That last set of walk outs felt like 20 instead of 5! Thanks for a great one Kaylie!!
Reply
- Kaylie Ginn on February 9, 2021 at 9:45 am
  
  hehe, but the important thing is, YOU DID IT!! YAHOO
Jennifer Wiggans on February 8, 2021 at 6:21 pm

Wowzers!
Reply
cmccallion on February 8, 2021 at 8:51 pm

Done! :)
Reply
SHERRYEKSTROM on February 9, 2021 at 7:53 am

Done! Kept the band on the whole time and wow that kicked it up!
Reply
- Kaylie Ginn on February 9, 2021 at 9:44 am
  
  Hell yay you did! You are a rockstar!
kristy122 on February 9, 2021 at 8:48 am

My first RFO workout in over a year!! Kicked my ass even though it was short and sweet!
Reply
- Kaylie Ginn on February 9, 2021 at 9:44 am
  
  Welcome back Kristy!
Rebecca on February 9, 2021 at 9:04 am

That was a sweaty one! Thanks Kaylie!
Reply
- Kaylie Ginn on February 9, 2021 at 9:42 am
  
  My pleasure Rebecca, Enjoy your day!
Kendra Lawrence on February 9, 2021 at 5:25 pm

Perfect in every way!
Reply
Amanda Savoy on February 10, 2021 at 5:59 am

Holy hell that is tough to do early in the morning. Glad I got that in before my work day. Thanks Kaylie!
Reply
Ashsavage on February 11, 2021 at 5:12 pm

Did part of this yesterday and stopped so came back to do the rest and did it all over again. To be fair I wasn’t doing jumping jacks just the walking ones
Reply
- Ashley Dale Grant on February 18, 2021 at 12:15 pm
  
  Ash, moving your body is moving your body. Jumping or no jumping, we are proud of you, and you should be proud of yourself too xx
KendraD on February 12, 2021 at 12:16 pm

Workout 1/3 for the week! I really like the style of this workout, I also found this one flew by :)
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Jackie Dixon on February 13, 2021 at 3:37 pm

That was great. Hurt my back somehow and have been avoiding exercise but this is what I needed. Extra stretching at end made me feel so good. Thank you!
Reply
- Ashley Dale Grant on February 18, 2021 at 12:13 pm
  
  Oh no! Never hesitate to reach out if you need some stretches or advice with body pain!! Glad you felt good after…hope a couple days later you still feel that way!
Mrsmcgac on February 13, 2021 at 4:51 pm

Done! Hard rock music to motivate me. :)
Reply
- Ashley Dale Grant on February 18, 2021 at 12:12 pm
  
  Oh yeah baby!! Love me some good hard rock during a workout!

18 Minute Strength & Cardio Drop Set

56 Comments

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