35 Minute Full Body Strength and Cardio Workout for Fat Burn

Looking for an efficient way to combine fat-burning cardio with muscle-building strength training? A 35-minute full body strength and cardio workout might be the answer. This dynamic approach is designed to help you maximize calorie burn, boost endurance, and build lean muscle in under 40 minutes.

Whether you’re at home or at the gym, these workouts provide the perfect blend of resistance and aerobic exercises to elevate your fitness, increase metabolism, and enhance functional strength. Let’s dive into how this type of training works, why it’s effective, and a few example routines you can start today.

Why Choose a 35-Minute Full Body Strength and Cardio Workout?

Efficient and Time-Saving

One of the main reasons people love 35-minute strength and cardio workouts is that they’re time-efficient. You don’t need an hour to get results. With compound exercises, circuits, and HIIT intervals, you can torch calories and train your entire body in just over half an hour.

Improves Cardiovascular Health and Muscle Tone

Combining cardio exercises like jumping jacks, mountain climbers, and burpees with strength moves like squats, lunges, and push-ups challenges your heart and muscles simultaneously. This fusion boosts cardiovascular endurance while helping you sculpt lean, strong muscles.

Burns More Calories with Afterburn Effect

Strength and cardio workouts elevate your post-exercise oxygen consumption (EPOC). That means your body continues to burn calories long after the workout ends, thanks to the metabolic demands of combining anaerobic and aerobic effort.

What to Expect in a 35-Minute Full Body Strength and Cardio Workout

A well-structured workout typically includes:

• Warm-up (5 minutes): Prepares your muscles and joints.
• Main workout (25 minutes): Alternates strength and cardio in circuits.
• Cooldown and stretching (5 minutes): Promotes recovery and flexibility.

Let’s break down how to build a full-body circuit that incorporates both strength and cardio exercises.

Equipment You Can Use For Full Body Strength and Cardio

While many workouts can be done using just bodyweight, adding equipment boosts intensity and variation. Consider the following:

• Dumbbells or kettlebells
• Resistance bands
• Jump rope
• Medicine ball
• Step or box

Warm-Up: Get the Blood Flowing (5 Minutes)

Start with 5 minutes of dynamic movement to increase your heart rate and loosen up.

Example Warm-Up Routine:

• 30 seconds jumping jacks
• 30 seconds bodyweight squats
• 30 seconds arm circles
• 30 seconds high knees
• 30 seconds alternating lunges
• Repeat the entire circuit once

Warming up helps prevent injury, improves performance, and mentally prepares you for the workout ahead.

Full Body Strength and Cardio Circuit (25 Minutes)

The main workout combines 3 circuits, each containing 4 exercises: 2 strength-focused and 2 cardio-focused. Complete each circuit twice before moving on to the next.

Circuit 1

1. Dumbbell Squats (Strength)
Hold a dumbbell in each hand at your sides. Lower into a squat, pause, and push through your heels to stand.
Duration: 45 seconds | Rest: 15 seconds

2. Jumping Jacks (Cardio)
Classic move to elevate the heart rate.
Duration: 45 seconds | Rest: 15 seconds

3. Push-Ups (Strength)
Standard or modified push-ups to target chest, triceps, and core.
Duration: 45 seconds | Rest: 15 seconds

4. Mountain Climbers (Cardio)
Drive knees toward the chest in a plank position.
Duration: 45 seconds | Rest: 15 seconds

Repeat Circuit 1 Once Before Moving On

Circuit 2 Full Body Strength and Cardio

1. Dumbbell Deadlifts (Strength)
Hinge at the hips, keep the back flat, and lower the weights. Stand tall to complete the rep.
Duration: 45 seconds | Rest: 15 seconds

2. High Knees (Cardio)
Run in place, lifting knees to waist height.
Duration: 45 seconds | Rest: 15 seconds

3. Dumbbell Overhead Press (Strength)
Push dumbbells overhead, engaging shoulders and triceps.
Duration: 45 seconds | Rest: 15 seconds

4. Burpees (Cardio)
Explosive move with a jump and push-up.
Duration: 45 seconds | Rest: 15 seconds

Repeat Circuit 2 Once Before Moving On

Circuit 3 Full Body Strength and Cardio

1. Reverse Lunges with Dumbbells (Strength)
Step one foot back into a lunge and return to standing.
Duration: 45 seconds | Rest: 15 seconds

2. Jump Squats (Cardio)
Squat down and explode up into a jump.
Duration: 45 seconds | Rest: 15 seconds

3. Renegade Rows (Strength)
In a plank, row dumbbells to your waist alternately.
Duration: 45 seconds | Rest: 15 seconds

4. Jump Rope or Shadow Boxing (Cardio)
Choose a fast-paced cardio finisher.
Duration: 45 seconds | Rest: 15 seconds

Repeat Circuit 3 Once Before Moving On

Cooldown and Stretching (5 Minutes)

End your session with light movement and stretching to promote recovery and reduce soreness.

Cooldown Example:

• 1 minute walking in place
• 30 seconds quad stretch (each leg)
• 30 seconds hamstring stretch (each leg)
• 30 seconds shoulder stretch (each arm)
• 30 seconds cat-cow stretch

Tips to Maximize Your Full Body Strength and Cardio Workouts

Maintain Proper Form

Always prioritize technique over speed. Proper form prevents injury and ensures you’re engaging the correct muscles.

Use Progressive Overload

To continue making progress, gradually increase the weight, duration, or reps over time. This helps your body adapt and grow stronger.

Stay Hydrated

Keep water nearby and take quick sips between circuits. Hydration supports performance and recovery.

Track Your Progress

Use a fitness tracker or journal to monitor reps, weights, and time. Celebrate small wins to stay motivated.

Sample Weekly 35-Minute Full Body Strength and Cardio Workout Plan

Day	Workout Type
Monday	Full Body Strength and Cardio Circuit
Tuesday	Active Recovery (walk, yoga, light stretch)
Wednesday	Full Body Strength and Cardio Circuit
Thursday	Core Focus + Cardio Intervals
Friday	Full Body Strength and Cardio Circuit
Saturday	Optional: Light Cardio or HIIT
Sunday	Rest

Benefits of Combining Full Body Strength and Cardio in One Workout

Faster Fat Loss

Cardio torches calories during the session, while strength training builds lean muscle, which increases your resting metabolic rate.

Better Heart Health

Aerobic activity strengthens your heart, lowers blood pressure, and improves circulation.

Increased Functional Strength

Movements like squats, lunges, and push-ups mimic daily actions, improving overall mobility, balance, and core stability.

Time-Saving and Accessible

With minimal equipment and just 35 minutes, you can workout at home, in the gym, or outdoors—no excuses.

Who Should Do 35-Minute Full Body Workouts?

These workouts are suitable for:

• Beginners: Modify exercises and reduce intensity as needed.
• Busy Professionals: Ideal for fitting into a lunch break or tight schedule.
• Weight Loss Seekers: Combines calorie burning with muscle toning.
• Athletes or Fitness Enthusiasts: Add intensity with heavier weights or advanced moves.

FAQs About 35-Minute Strength and Cardio Workouts

How many calories can I burn in 35 minutes?

Depending on your weight, intensity, and exercises chosen, you can burn 300–600+ calories in a 35-minute full body workout.

Can I do this workout every day?

It’s best to give your muscles recovery time. Aim for 3–4 sessions per week, with rest or active recovery days in between.

Do I need equipment?

No. You can perform a bodyweight-only version, but adding dumbbells or resistance bands will increase strength gains.

Is this good for weight loss?

Absolutely. This style of workout creates a calorie deficit, boosts metabolism, and preserves muscle—key elements of effective fat loss.

Build a Strong, Fit Body in Just 35 Minutes a Day

You don’t need a gym membership, hours of free time, or complicated routines to get in shape. A 35-minute full body strength and cardio workout provides everything you need: muscle stimulation, heart-pumping cardio, and the convenience of fitting into a busy lifestyle.

By staying consistent, progressing gradually, and fueling your body with good nutrition, you’ll see transformational results in just a few weeks.

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