Free Cardio and Strength Workouts

This page contains cardio and strength workouts that can build your cardiovascular endurance and your muscular endurance. If one of your fitness goals is to have a long, lean muscle look, exercises combinations like these can help you with that.

Think of these routines as templates. They can be interchangeable with other exercises listed on this website

Click these links, cardio exercises, bodyweight exercises, if you are unfamiliar with these exercises.

Click these links, dumbbell exercises, resistance band exercises, if you want to add different exercises to these routines.

Cardio and Strength Workouts

Workout 1

1. 30 seconds – Jumping Jacks
2. 30 seconds – Jumpers
3. 30 seconds – Squats
4. 30 seconds – Basic Push Ups
5. 1 minute - Rest
6. Repeat three more times (for a more advanced workout repeat 4 or more times)

1. 30 seconds – Mountain Climbers
2. 30 seconds – Basic Push Ups
3. 30 Seconds – Squat Thrusts
4. 30 Seconds- Knee to Elbow Lifts
5. 1 minute – Rest
6. Repeat three more times (for a more advanced workout repeat 4 or more times)

Workout 3

1. 30 seconds – Body Builders
2. 30 seconds – Jab/Cross (Shadowing Boxing)
3. 30 seconds – Basic Pushups (make sure your form is proper and do as many as you can in this time frame without rushing)
4. 30 seconds – Mountain Climbers
5. 30 seconds – Marvins
6. 30 seconds – Jumpers
7. 1 minute - Rest
8. Repeat three more times (for a more advanced workout repeat 4 or more times).

1. 30 seconds – Knee to Elbow Lifts
2. 30 seconds – Basic Push Ups (if you can’t finish the exercise, hold the starting position)
3. 30 seconds – Jumping Jacks
4. 30 seconds – Bench Dips (if you can’t finish the exercise, hold the starting position)
5. 30 seconds – Knee to Elbow Lifts
6. 30 seconds – Hindu Push Ups (if you can’t finish the exercise, hold the starting position)
7. 1 minute – Rest
8. Repeat three more times (for a more advanced workout repeat 4 or more times).

1. 30 seconds - Jab/Cross (with power, don’t throw out your arms)
2. 8 Basic push ups
3. 30 seconds – Left/Right Upper Cuts
4. 8 close grip push ups
5. 30 seconds – Left Right Hooks
6. 8 wide grip push ups
7. Repeat three more times (for a more advanced workout repeat 4 or more times).

1. 30 seconds - Jumping Jacks
2. 30 seconds –Squats
3. 6 Hindu push ups
4. 30 seconds - Jumping Jacks
5. 30 seconds – Squats
6. 6 Basic push ups
7. 1 minute rest
8. Repeat three more times (for a more advanced workout repeat 4 or more times)

Workout 7

1. 1 minute - Jumping Jacks
2. 1 minute - Bodybuilders
3. 1 minute - Jumping Jacks
4. 1 minute - Bodybuilders
5. 1 minute - Rest
6. 1 minute - Knee to Elbow Lifts
7. 1 minute - Squat Thrusts
8. 1 minute - Knee to Elbow Lifts
9. 1 minute - Squat Thrusts
10. 1 minute - Rest
11. 1 minute - Jab/Cross Rapid Fire
12. 1 minute - Left/Right Upper Cut and Left/Right Hooks Combo
13. 1 minute - Jab/Cross Rapid Fire
14. 1 minute - Left/Right Upper Cut and Left/Right Hooks Combo
15. 1 minute - Rest
16. 1 minute - Squats
17. 1 minute - Mountain Climbers
18. 1 minute - Squats
19. 1 minute - Mountain Climbers
20. 1 minute - Rest