15 Minute Full Body Cardio Strength Workout to Burn Fat Fast

If you’re short on time but still want to get fit, a 15-minute full body cardio strength workout can be your game-changer. By combining strength training and cardio exercises into a quick, high-intensity routine, you can burn calories, boost endurance, and build muscle in one efficient session.

This workout is perfect for busy people, beginners who want a challenge, or fitness lovers who need a quick sweat session without spending an hour at the gym.

In this guide, we’ll cover:

• The benefits of a 15-minute cardio strength workout
• Warm-up exercises to prepare your body
• A step-by-step workout plan
• Proper form and safety tips
• Cool-down stretches to aid recovery

Full Body Cardio Strength Workout 15 Minutes for Maximum Results

Many people think you need hours in the gym to see results—but the truth is, short, intense workouts can be just as effective. Here’s why:

1. Time Efficiency

You don’t need to block out an entire afternoon for fitness. In just 15 minutes, you can elevate your heart rate, work multiple muscle groups, and get both strength and cardio benefits.

2. Increased Calorie Burn

By combining compound strength moves with fast-paced cardio intervals, you trigger your body to burn more calories during and after the workout, thanks to the afterburn effect (EPOC).

3. Muscle Building & Fat Loss

Strength training builds lean muscle, while cardio boosts calorie expenditure. This dual approach helps sculpt your body while improving endurance.

4. Improved Heart Health

Cardio strengthens your heart and lungs, while weight-bearing strength moves improve bone density and muscle health.

How to Structure a 15-Minute Cardio Strength Workout

A balanced full body cardio strength workout should include:

• Warm-up: 2–3 minutes to get the body ready
• Strength intervals: Compound exercises targeting multiple muscle groups
• Cardio bursts: Short, intense movements to spike your heart rate
• Cool-down: Gentle stretches for recovery

Equipment You’ll Need For 15 Minute Cardio Strength Workout

You can do this workout with just your body weight, but adding dumbbells or resistance bands can increase the challenge.

Optional equipment:

• Dumbbells (5–20 lbs depending on fitness level)
• Resistance bands
• Exercise mat
• Stopwatch or timer

15-Minute Full Body Cardio Strength Workout Plan

This workout is divided into five 3-minute circuits, each with one strength move and one cardio move. Perform each exercise for 40 seconds with 20 seconds rest before switching.

Circuit 1 – Lower Body + Cardio

1. Squat to Press (Strength)

• Stand with feet shoulder-width apart, dumbbells at shoulder height.
• Squat down, keeping chest lifted.
• Push through heels to stand and press weights overhead.

Muscles worked: Quads, glutes, shoulders, core.

2. Jumping Jacks (Cardio)

• Classic jumping jacks to elevate your heart rate.
• Keep your core engaged and land softly.

Tip: If high impact is an issue, step side-to-side instead of jumping.

Circuit 2 – Upper Body + Cardio 15 Minute Strength Workout

1. Push-Up Row (Strength)

• Start in a plank position with dumbbells under hands.
• Perform a push-up, then row one dumbbell toward your rib cage.
• Alternate sides.

Muscles worked: Chest, triceps, back, core.

2. High Knees (Cardio)

• Run in place, driving knees toward your chest.
• Pump arms for extra calorie burn.

Circuit 3 – Core + Cardio 15 Minute Strength Workout

1. Plank to Shoulder Tap (Strength)

• Start in a high plank position.
• Tap opposite shoulder with your hand while keeping hips stable.

Muscles worked: Core, shoulders, arms.

2. Mountain Climbers (Cardio)

• From plank position, drive knees toward chest quickly.
• Keep your back straight and core tight.

Circuit 4 – Total Body Power

1. Deadlift to Upright Row (Strength)

• Stand with feet hip-width apart, dumbbells in front.
• Hinge at hips for a deadlift, then pull weights up to chest.

Muscles worked: Hamstrings, glutes, back, shoulders.

2. Burpees (Cardio)

• From standing, squat down, jump feet back into plank, perform a push-up, jump feet forward, then jump up.

Modification: Skip the push-up or jump for lower impact.

Circuit 5 – Finisher 15 Minute Cardio Strength Workout

1. Lunge with Bicep Curl (Strength)

• Step forward into a lunge, curl dumbbells toward shoulders.
• Return to standing, alternating legs.

Muscles worked: Legs, glutes, biceps.

2. Jump Squats (Cardio)

• Squat down, then explode upward into a jump.
• Land softly and go straight into the next rep.

15 Minute Cardio Strength Workout Summary Table

Circuit	Strength Move	Cardio Move	Time
1	Squat to Press	Jumping Jacks	3 minutes
2	Push-Up Row	High Knees	3 minutes
3	Plank to Shoulder Tap	Mountain Climbers	3 minutes
4	Deadlift to Upright Row	Burpees	3 minutes
5	Lunge + Bicep Curl	Jump Squats	3 minutes

Warm-Up (2–3 Minutes)

Before you dive in, warm up to increase blood flow and prevent injury:

• Arm circles (30 seconds)
• March in place or jog (1 minute)
• Bodyweight squats (30 seconds)
• Torso twists (30 seconds)

Cool-Down & Stretches

After the workout, take 2–3 minutes to stretch:

• Forward fold (hamstrings) – 30 seconds
• Shoulder stretch – 30 seconds each side
• Quadriceps stretch – 30 seconds each leg
• Child’s pose – 1 minute

Tips for Success With 15 Minute Cardio Strength Workout

1. Focus on Form

Proper technique is essential to avoid injury and maximize results.

2. Modify When Needed

If you’re new to exercise, perform low-impact versions of the cardio moves.

3. Progress Over Time

As you get stronger, increase dumbbell weight or shorten rest time.

4. Stay Consistent

Do this workout 3–4 times per week for best results.

Benefits You Can Expect From 15 Minute Cardio Strength Workout

When done consistently, this 15-minute cardio strength workout can lead to:

• Increased muscle tone
• Better cardiovascular health
• Fat loss and improved metabolism
• More daily energy
• Stronger core and posture

Who Can Do This Workout?

This workout is ideal for:

• Beginners (with modifications)
• Intermediate exercisers
• Busy professionals
• Home workout enthusiasts

A 15-minute full body cardio strength workout is proof that you can build strength, boost endurance, and burn calories even on a tight schedule. All you need is a little space, some basic equipment, and a commitment to push yourself for a short burst of time.

If you’re ready to get fitter, stronger, and healthier without spending hours at the gym, give this workout a try today!

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