45 Minute Full Body Workout Cardio & Strength for Most Results

Combining cardio and strength in a single session is one of the most effective ways to torch calories, build muscle, and improve overall fitness. A 45-minute full body workout that includes both cardiovascular training and resistance exercises offers the perfect balance for people looking to get leaner, stronger, and more conditioned. Whether you’re training at home or hitting the gym, this routine is suitable for beginners and experienced fitness enthusiasts alike. In this guide, you’ll discover how to structure a 45-minute full-body workout that blends cardio and strength, the benefits of this hybrid approach, and example workout plans to help you reach your goals faster.

Why Choose Full Body Cardio And Strength Workout

A 45-minute session may not sound long, but with the right structure, it delivers a powerful combination of fat-burning cardio and muscle-building strength training. Here’s why it’s effective:

Time-Efficient and Results-Driven

In just 45 minutes, you can complete a full-body circuit that elevates your heart rate and activates every major muscle group. This efficient format works for busy professionals, parents, and anyone who wants maximum impact in minimum time.

Elevates Metabolism

By combining cardio intervals with strength moves, your body burns calories during the workout and continues to torch fat post-exercise due to Excess Post-Exercise Oxygen Consumption (EPOC).

Improves Cardiovascular Health and Muscular Strength

Cardio improves endurance, heart health, and stamina, while strength training helps build lean muscle mass, increase bone density, and boost metabolism. Together, they offer the best of both worlds.

How to Structure a 45-Minute Full Body Cardio and Strength Workout

A well-structured full-body workout follows a sequence that ensures proper warm-up, high intensity, and cool-down. Here’s a proven framework:

1. Warm-Up (5 Minutes)

Prepping your body before diving into intense exercise is key. A warm-up increases your core temperature, enhances mobility, and prevents injury.

Sample Warm-Up:

• Jumping jacks – 1 minute
• Arm circles and shoulder rolls – 1 minute
• Air squats – 1 minute
• Hip openers and leg swings – 1 minute
• Bodyweight lunges – 1 minute

2. Strength + Cardio Circuit (35 Minutes) Full Body Workout

This section includes 4 rounds of strength supersets combined with cardio bursts. Each round targets different muscle groups with minimal rest to keep your heart rate elevated.

You can alternate between upper body, lower body, and core while integrating short cardio bursts like jumping rope, mountain climbers, or high knees.

Structure:

• 2 strength exercises
• 1 cardio burst (60 seconds)
• Repeat for 4 rounds

Rest: 30–60 seconds between rounds

3. Cool Down + Stretch (5 Minutes) Full Body Cardio And Strength Workout

After the intense session, your body needs to transition into recovery. A cool-down brings your heart rate down gradually and prevents muscle tightness.

Cool Down Suggestions:

• Walk or light jog in place – 2 minutes
• Static stretches: hamstrings, quads, shoulders, chest, and back – 3 minutes

45-Minute Full Body Cardio and Strength Workout Plan (Sample)

Here’s a detailed workout you can follow using this structure. All you need is a pair of dumbbells, a timer, and some water!

Round 1: Lower Body Focus + Cardio

Strength Superset:

• Dumbbell Goblet Squats – 12 reps
• Reverse Lunges – 10 reps per leg

Cardio Burst:

• Jump Squats – 60 seconds

Round 2: Upper Body Focus + Cardio

Strength Superset:

• Dumbbell Shoulder Press – 12 reps
• Bent-Over Dumbbell Rows – 12 reps

Cardio Burst:

• Jumping Jacks – 60 seconds

Round 3: Core + Conditioning Full Body Cardio And Strength Workout

Strength Superset:

• Russian Twists – 20 reps (10 per side)
• Plank with Shoulder Taps – 30 seconds

Cardio Burst:

• High Knees – 60 seconds

Round 4: Full Body Combo

Strength Superset:

• Dumbbell Thrusters – 10–12 reps
• Dumbbell Renegade Rows – 10 reps per side

Cardio Burst:

• Burpees – 60 seconds

Modifications for Different Fitness Levels For Full Body Cardio And Strength Workout

Beginners:

• Use lighter weights or bodyweight only
• Shorten cardio bursts to 30 seconds
• Take 60–90 seconds of rest between rounds

Intermediate:

• Follow the plan as is with moderate weights
• Keep rest to 30 seconds between rounds

Advanced:

• Use heavier weights
• Add a fifth round
• Incorporate plyometric moves like tuck jumps and explosive push-ups

Benefits of a 45-Minute Full Body Cardio and Strength Workout

Combining cardio and strength in one workout delivers a host of physical and mental benefits. Here’s what you can expect:

1. Burn More Calories in Less Time

By constantly switching between high-intensity cardio and compound strength exercises, your heart rate remains elevated, which maximizes calorie burn during and after the session.

2. Boost Lean Muscle Mass

Strength training increases lean muscle, which elevates your resting metabolic rate. This means you burn more calories even when you’re not working out.

3. Improve Functional Fitness

Movements like lunges, squats, rows, and presses mimic everyday tasks, making you stronger and more agile in daily life.

4. Promote Heart and Lung Health

Cardio intervals improve circulation, endurance, and overall cardiovascular health. When combined with resistance training, it creates a well-rounded fitness foundation.

5. Enhance Mental Clarity

Exercise releases endorphins and helps reduce stress. A full-body sweat session clears your mind and boosts your mood.

Equipment You Can Use For Full Body Cardio And Strength Workout (Optional)

Although bodyweight workouts are effective, adding equipment can increase intensity and variation.

Recommended Equipment:

• Dumbbells or kettlebells
• Resistance bands
• Jump rope
• Stability ball or medicine ball
• Mat for floor exercises

Weekly Training Plan Using the 45-Minute Workout

To see the best results, consistency is key. Here’s how you can incorporate the 45-minute workout into your weekly routine.

Day	Focus
Monday	45-Minute Full Body (Moderate Intensity)
Tuesday	Rest or Active Recovery (Yoga/Stretching)
Wednesday	45-Minute Full Body (High Intensity)
Thursday	Light Cardio or Mobility Training
Friday	45-Minute Full Body (Strength Focused)
Saturday	Optional Cardio or HIIT Session
Sunday	Rest

Tips for Success With Full Body Cardio And Strength Workout

Track Your Progress

Use a fitness journal or app to record weights used, reps completed, and rest times. Progress tracking helps maintain motivation and shows results over time.

Focus on Form

Proper technique prevents injury and ensures you’re activating the right muscles. Consider practicing movements slowly before going full speed.

Stay Hydrated and Fuel Properly

Drink water before, during, and after your workout. Eat a balanced meal 1–2 hours prior and follow up with a protein-rich snack post-workout.

Keep it Fun and Varied

Change up exercises every 2–3 weeks. Try new cardio formats (kickboxing, cycling, plyometrics) and alternate dumbbells with resistance bands or bodyweight circuits.

The Power of 45 Minutes

You don’t need hours in the gym to build a strong, toned, and healthy body. A consistent 45-minute full body workout routine that includes both cardio and strength training can transform your physique, boost your endurance, and improve your overall wellness.

By training smart, using compound movements, and pushing your limits within a structured time frame, you’ll get noticeable results—physically and mentally. Whether your goal is weight loss, muscle gain, or enhanced stamina, this hybrid training method is your all-in-one solution.

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