20-Minute Full Body Cardio and Strength Workout

Busy schedule? No problem. A 20-minute full body cardio and strength workout is one of the most effective ways to burn calories, build lean muscle, and boost metabolism—all in a short window. Whether you’re at home, at the gym, or on the go, this structured, heart-pumping routine helps women of all fitness levels get the most out of every minute.

In this guide, you’ll learn the benefits of combining cardio + strength training, how to warm up properly, the full 20-minute workout breakdown, proper form tips, and post-workout recovery strategies. Let’s get started!

Why a 20-Minute Cardio and Strength Workout Works So Well

A 20-minute full body workout may seem short, but when done strategically, it can deliver results comparable to longer training sessions. This is because the routine uses compound exercises, full-body movement patterns, and interval methods designed to maximize every second.

1. Efficient Fat Burning

Cardio bursts elevate your heart rate quickly, helping you burn more calories per minute. Strength exercises add resistance that builds muscle—allowing your body to burn more calories even at rest.

2. Full-Body Muscle Activation

Combining upper body, lower body, and core engagement increases the metabolic demand on the body. You’re not just toning—you’re improving strength, mobility, posture, and stability all at once.

3. Increased EPOC (Afterburn Effect)

Short, intense training increases excess post-exercise oxygen consumption, meaning your body continues burning calories for hours after your workout ends.

4. Perfect for Busy Lifestyles

You don’t need an hour. You need purposeful movement. Twenty minutes gives the body enough time to warm up, work hard, and cool down.

5. Minimal or No Equipment

You can complete this workout entirely with your bodyweight—or add dumbbells or resistance bands for even greater strength benefits.

Who This Cardio And Strength Workout Is Perfect For

This 20-minute full body cardio and strength routine is ideal for:

• Women seeking fast and effective at-home workouts
• Beginners who want to burn fat and build strength safely
• Intermediate/advanced exercisers needing a time-saving routine
• Moms, professionals, and anyone with a tight schedule
• Women wanting a blend of conditioning, toning, and endurance

It’s also a great add-on workout to longer weekly training routines or a standalone burst of fitness when you’re short on time.

How This 20-Minute Cardio And Strength Workout Is Structured

This workout uses a circuit + interval hybrid format, combining strength moves with cardio bursts to maximize calorie burn and keep your heart rate elevated.

Workout Format (20 Minutes Total)

• Warm-up – 2 Minutes
• Circuit 1 – 6 Minutes
• Circuit 2 – 6 Minutes
• Circuit 3 – 4 Minutes
• Cool Down – 2 Minutes

Each circuit includes two strength moves and one cardio burst. You’ll complete each move for 40 seconds, followed by 20 seconds rest, then cycle through the entire circuit twice.

Warm-Up (2 Minutes)

Never skip the warm-up! This quick sequence increases blood flow, activates muscles, and reduces injury risk.

Warm-Up Sequence

• March in place or light jog – 30 seconds
• Arm circles + shoulder rolls – 30 seconds
• Hip openers + knee pulls – 30 seconds
• Bodyweight squats with reach overhead – 30 seconds

Your body is now primed and ready for the high-energy circuits ahead.

Circuit 1 (6 Minutes): Lower Body + Cardio

This circuit targets your lower body while spiking your heart rate. Expect a burn in your glutes, quads, hamstrings, and calves.

Move 1: Squat to Press (Strength)

40 seconds of work, 20 seconds rest

If you have dumbbells, use them. If not, a bodyweight version works perfectly.

How to Do It

• Stand tall with feet hip-width apart.
• Lower into a squat, keeping your chest lifted.
• As you stand, press dumbbells (or hands) overhead.

Benefits

• Tones legs, glutes, shoulders
• Strengthens core
• Builds explosive power

Move 2: Reverse Lunges (Alternating) (Strength) Cardio And Strength Workout

40 seconds of work, 20 seconds rest

How to Do It

• Step one foot back, lower your knee toward the floor.
• Push through the front heel to stand.
• Alternate legs with control.

Benefits

• Strengthens legs and glutes
• Improves balance
• Builds unilateral strength

Move 3: High Knees (Cardio Burst)

40 seconds of work, 20 seconds rest

How to Do It

• Drive your knees toward your chest quickly.
• Pump your arms to increase momentum.

Benefits

• Burns calories fast
• Improves cardiovascular endurance
• Engages core and hip flexors

Repeat Circuit 1 two times before moving on.

Circuit 2 (6 Minutes): Upper Body + Cardio

This circuit tones your arms, shoulders, chest, and back while strengthening your core and elevating your heart rate.

Move 1: Push-Ups (Strength) Cardio Workout

40 seconds of work, 20 seconds rest

Choose incline, knee-assisted, or full push-ups.

How to Do It

• Place hands slightly wider than shoulders.
• Lower chest toward the floor with elbows slightly tucked.
• Press back up with control.

Benefits

• Strengthens chest, triceps, shoulders
• Builds upper body endurance
• Activates core

Move 2: Bent-Over Rows (Strength)

40 seconds of work, 20 seconds rest

Use dumbbells, a resistance band, or two filled water bottles.

How to Do It

• Hinge at the hips, keeping your back flat.
• Pull weights toward your ribcage.
• Squeeze shoulder blades together.

Benefits

• Strengthens upper back
• Improves posture
• Balances push movements like push-ups

Move 3: Mountain Climbers (Cardio Burst) Cardio And Strength Workout

40 seconds of work, 20 seconds rest

How to Do It

• Start in a plank.
• Drive knees in toward your chest rapidly.
• Keep your core tight and hips steady.

Benefits

• Torches calories
• Strengthens core
• Boosts cardiovascular fitness

Repeat Circuit 2 two times.

Circuit 3 (4 Minutes): Core + Cardio Finisher

This final circuit strengthens your abs and glutes while finishing with an intense cardio push.

Move 1: Plank with Shoulder Taps (Strength) Cardio Workout

40 seconds of work, 20 seconds rest

How to Do It

• Start in a plank, feet slightly wide.
• Tap one shoulder at a time with opposite hand.
• Engage your core to minimize hip movement.

Benefits

• Strengthens deep core muscles
• Improves stability and balance
• Enhances upper body control

Move 2: Speed Skaters (Cardio Burst) Strength Workout

40 seconds of work, 20 seconds rest

How to Do It

• Leap side-to-side in a skating motion.
• Land softly, keeping your knees bent.

Benefits

• Burns fat
• Tones legs and glutes
• Improves athletic agility

Repeat Circuit 3 two times.

Cool Down (2 Minutes)

Finish strong by allowing your heart rate and muscles to recover.

Cool Down Sequence

• Hamstring stretch – 30 seconds
• Quad stretch – 30 seconds
• Chest & shoulder stretch – 30 seconds
• Deep breathing + overhead reach – 30 seconds

A proper cool down reduces soreness and improves flexibility.

Proper Form Tips for a Safe and Effective Cardio And Strength Workout

To maximize your results and prevent injury, keep these form cues in mind:

Keep Your Core Engaged

Brace your midsection during strength and cardio moves to maintain balance and protect your lower back.

Focus on Quality Over Speed Cardio And Strength Workout

Controlled reps recruit more muscle fibers than rushed, sloppy movement.

Avoid Locking Out Joints

Keep a slight bend in your elbows and knees to protect your joints during dynamic exercises.

Pay Attention to Your Breathing

Exhale on the exertion (press, push, stand).
Inhale on the easier phase.

Progress Slowly

If you’re a beginner, focus on form.
Intermediate/advanced users can add dumbbells or increase tempo to intensify the workout.

How Often Should You Do This Cardio And Strength Workout?

For best results, aim to complete this 20-minute cardio and strength routine 3–5 days per week. Pair it with:

• 1–2 days of strength-focused training
• 1–2 days of low-impact cardio or active recovery
• Proper hydration and nutritious meals

This balanced approach supports fat loss, strength gains, hormone balance, and long-lasting results.

How This Cardio And Strength Workout Helps Women Specifically

Women benefit uniquely from strength + cardio combinations due to hormonal, metabolic, and muscular differences.

Especially helpful for:

• Burning stubborn belly fat
• Strengthening hips, glutes, and core (areas many women struggle with)
• Boosting metabolism for better daily energy
• Improving bone density and joint health
• Supporting longevity and mental well-being

Strength training + cardio is one of the most effective metabolic combinations for women at any age.

Beginner, Intermediate & Advanced Cardio And Strength Workout Modifications

Beginner Options

• Perform push-ups on knees or incline
• Slow down cardio pace
• Limit range of motion as needed
• Reduce work time to 30 seconds if needed

Intermediate Cardio And Strength Workout Options

• Add light dumbbells to squats and lunges
• Increase speed slightly during cardio
• Add a mini-band around thighs for lower-body moves

Advanced Options

• Use heavier dumbbells
• Add plyometrics (jump squats, jumping lunges)
• Increase intensity of cardio bursts
• Add a weighted vest

Sample Weekly Cardio And Strength Workout Plan Using This Routine

Here’s how to integrate this 20-minute workout into a fitness week:

Monday

20-minute full body cardio + strength workout

Tuesday

Leg strength day or glute-focused workout

Wednesday

Rest or low-impact cardio (walking, cycling, yoga)

Thursday

20-minute cardio + strength workout

Friday

Upper body strength or core training

Saturday

20-minute cardio + strength workout

Sunday

Rest or light stretching

You can scale the frequency based on your goals.

Fueling Your Body for Best Cardio And Strength Workout Results

Before Your Workout (30–60 minutes prior)

Choose a light snack like:

• Banana with peanut butter
• Greek yogurt with berries
• Whole-grain toast with almond butter

After Your Workout

Balance protein + carbs:

• Protein shake
• Grilled chicken + veggies
• Egg omelet with spinach
• Cottage cheese with fruit

Proper nutrition enhances muscle building and recovery.

Why This 20-Minute Strength Workout Works Better Than Traditional Cardio Alone

Traditional cardio (walking, jogging, biking) is great, but when combined with strength-based intervals, the results improve dramatically.

Strength + Cardio = Total Body Transformation

• More muscle = higher metabolism
• Intervals = faster calorie burn
• Strength improves posture & aesthetics
• Cardio enhances endurance

This hybrid method gives you the best of both worlds.

Your 20-Minute Cardio And Strength Workout Path to Strength, Fat Loss & Confidence

A 20-minute full body cardio and strength workout is one of the most powerful tools for women looking to get stronger, leaner, and more energized—even with a busy schedule. With consistency, proper form, and smart progressions, this simple routine can be a cornerstone of your weekly fitness plan.

You don’t need a gym.
don’t need fancy equipment.
You just need 20 minutes—and a commitment to taking care of your body.

If you enjoy this 20-minute full-body cardio and strength workout, you’ll love exploring more fast and effective routines on Women’s Fit Club — start with our “20-Minute Full-Body EMOM Workout: For Strength And Cardio” for a similar format, then check out our “The Ultimate 15-Minute Free Weight Workout for a Full-Body Burn” to maximize your time, our “30-Minute Full Body MetCon HIIT Workout for Fat Burn & Strength” when you can go a little longer, and our “10-Minute Full Body EMOM: Maximize Fat Burn & Fitness” for a quick on-the-go option. Finally, don’t miss the “25-Minute Dumbbell MetCon: A Full Body Burner for Busy People” as a strong variation for days when you have just a bit more time.