45-Minute Full Body Blast: Cardio & Strength in One Sweat Session

If you’re looking for the perfect workout that blends calorie-burning cardio, total-body strength training, and functional conditioning—all in just 45 minutes—this full body cardio and strength workout is exactly what you need. Designed to challenge your muscles, elevate your heart rate, and improve overall fitness, this routine is ideal for women who want an efficient, balanced, and empowering workout they can do at home or in the gym. This 45-minute full body cardio and strength workout combines compound lifts, metabolic movements, and interval-based cardio sections to create a highly effective training session that boosts strength, burns fat fast, and improves conditioning—all while building lean muscle and enhancing endurance. Whether your goal is weight loss, muscle toning, or improving your overall fitness, this routine delivers everything you need in one powerful session.

Why a 45-Minute Full Body Cardio and Strength Workout Works

A 45-minute hybrid session is the sweet spot for women who want maximum results in minimum time. This specific structure delivers multiple benefits:

Efficient Calorie Burn

Mixing strength and cardio creates a metabolic effect that increases calorie burn not only during the workout but for hours after. This elevated post-exercise burn is known as EPOC (Excess Post-Exercise Oxygen Consumption).

Build Strength & Lean Muscle

Using compound strength exercises—like squats, deadlifts, rows, and presses—activates multiple muscle groups at once, building functional strength and sculpting lean muscle.

Increase Endurance & Cardiovascular Health

The cardio intervals throughout the workout boost heart health, lung capacity, stamina, and athletic performance.

Works the Entire Body

A full-body split allows you to hit all major muscle groups in one session, improving balance, stability, and total-body strength—perfect for women with busy schedules.

Time-Efficient & Beginner-Friendly

Even though it’s a challenging 45-minute session, the format is easy to follow and appropriate for all levels, with modifications for beginners and progressions for advanced lifters.

The Structure of the 45-Minute Full Body Cardio and Strength Workout

This session is divided into four strategic phases:

1. Warm-Up (5 minutes)
2. Strength Circuits (20 minutes)
3. Cardio Intervals & Conditioning (15 minutes)
4. Cooldown & Stretch (5 minutes)

Each phase is designed to maximize performance, protect your joints, elevate your heart rate safely, and deliver the best results possible.

5-Minute Warm-Up: Prepare Your Body for Performance

Your warm-up should gradually elevate your heart rate, increase blood flow to muscles, and activate your core and glutes.

Warm-Up Routine:

Perform each exercise for 30–45 seconds.

• Light Jog or March in Place
• Arm Circles & Shoulder Rotations
• Bodyweight Squats
• Hip Hinges or Good Mornings
• Alternating Lunges
• Plank Walk-Outs
• Light Jumping Jacks or Step Outs

These moves warm up the major muscle groups you’ll use during the workout, prepare mobility, and activate stabilizers to help prevent injury.

20-Minute Strength Training Circuit: Build Muscle & Increase Power

This strength circuit uses compound lifts to activate your legs, core, glutes, back, shoulders, and arms. Complete the circuit 3 rounds, resting 60–90 seconds between rounds.

Strength Circuit (Round 1–3) 45-Minute Cardio Strength Workout

1. Dumbbell Squat to Press (Thrusters) – 12 reps

A powerful move that targets your quads, glutes, shoulders, and core.

How to do it:
Hold dumbbells at shoulder height, squat deeply, then press them overhead as you stand.
Benefits: Total-body power and metabolic burn.

2. Bent-Over Dumbbell Rows – 12–15 reps 45-Minute Cardio Strength Workout

Strengthens your back, biceps, and core stability.

How to do it:
Hinge at the hips, keep your spine neutral, and pull the weights toward your ribcage.
Benefits: Improves posture, defines back muscles, and balances out pressing work.

3. Reverse Lunges (Alternating) – 10 reps each leg

Targets glutes, quads, and hamstrings while improving balance.

How to do it:
Step back into a lunge, drop the back knee, drive through the front heel.
Benefits: Stabilizing strength for hips, legs, and glutes.

4. Push-Ups – 10–15 reps 45-Minute Cardio Strength Workout

Classic upper-body and core strengthening movement.

How to do it:
Stay in a straight plank, lower your chest, push back up.
Modifications: Knees down, incline push-up, elevated hands.
Benefits: Tones chest, shoulders, triceps, and core.

5. Romanian Deadlift (RDL) with Dumbbells – 12 reps

Key for developing posterior chain strength.

How to do it:
Hinge at your hips, lower weights to mid-shin, keep your back straight.
Benefits: Builds strong hamstrings, glutes, and lower back stability.

6. Dumbbell Chest Press (Floor or Bench) – 12 reps

Targets chest, triceps, and shoulders.

How to do it:
Press weights from chest level to full extension.
Benefits: Upper body strength and definition.

7. Plank to Shoulder Tap – 20 taps 45-Minute Cardio Strength Workout

Engages your core and improves anti-rotation stability.

How to do it:
Tap opposite shoulder while minimizing hip movement.
Benefits: Strengthens core, shoulders, and improves balance.

15-Minute Cardio + Conditioning Segment

After strength training, your muscles are fatigued but primed for fast, intense cardio work. This portion boosts your heart rate, burns calories fast, and improves conditioning.

Format:

Perform each movement for 45 seconds, rest 15 seconds, repeat the whole circuit 3 rounds.

Cardio Conditioning Circuit 45-Minute Strength Workout

1. High Knees

Explosive cardio move that spikes your heart rate.
Lift your knees quickly and pump your arms.

2. Squat Jumps or Speed Squats

Full-body power movement.
Modification: Fast bodyweight squats.

3. Mountain Climbers 45-Minute Cardio Strength Workout

Targets core, legs, and shoulders while delivering cardio conditioning.
Modify by slowing the pace.

4. Lateral Shuffle or Side Skaters

Great for coordination, speed, and leg power.

5. Burpees or Modified Burpees 45-Minute Cardio Strength Workout

Ultimate full-body cardio exercise.
Modify by stepping back instead of jumping.

6. Plank Jacks

Core-stability plus heart-pumping movement.
Modify by stepping feet out.

7. Fast Feet + Drop 45-Minute Cardio Strength Workout

Sprint your feet and “drop” into a squat every few seconds.
Fantastic metabolic finisher.

This 15-minute conditioning block maximizes calorie burn and challenges endurance.

5-Minute Cool Down and Stretch: Recovery Matters

Never skip the cool-down; it helps reduce soreness and improve mobility.

Cool-Down Routine:

Hold each stretch for 20–30 seconds.

• Forward Fold (Hamstrings)
• Quad Stretch
• Hip Flexor Stretch
• Chest Opener
• Shoulder Stretch
• Cat-Cow Spine Mobility
• Deep Breathing

This helps lower your heart rate and improves recovery.

Benefits of Doing a 45-Minute Cardio and Strength Workout

1. Burn More Calories in Less Time

The combination of strength and cardio maximizes total energy expenditure.

2. Build Lean, Toned Muscle

You’ll sculpt arms, legs, core, and glutes while gaining strength.

3. Improve Functional Fitness

Everyday tasks feel easier as you build strength, mobility, and stability.

4. Increase Your Endurance

Cardio intervals push your lungs and heart to get stronger.

5. Reduce Stress & Boost Mood

Exercise releases endorphins while balancing hormones like cortisol.

6. Enhance Metabolism

Strength training boosts metabolism long-term by increasing lean mass.

7. Perfect for Home or Gym

Requires minimal equipment and adapts to any fitness level.

Tips for Getting the Most Out of This 45-Minute Cardio Strength Workout

Start at Your Own Pace

Whether you’re a beginner or advanced, set a pace that feels challenging yet maintainable.

Use Weights That Challenge You

Choose a weight that feels difficult by the last 2 reps but doesn’t break your form.

Focus on Good Form First

Proper mechanics prevent injury and ensure you’re activating the right muscles.

Keep Your Core Engaged

A strong core enhances balance and power.

Add Progressions Every 2–3 Weeks

Increase weights
Increase reps
Shorten rest periods
Add more explosive variations

Stay Consistent

3–4 sessions per week will produce visible results in strength, endurance, and tone.

Who This 45-Minute Cardio Strength Workout Is Perfect For

This full-body cardio and strength workout is ideal for:

• Women wanting a balanced routine for strength & fat loss
• Anyone with limited time who still wants maximum results
• Beginners looking for guided structure
• Intermediates ready to intensify their training
• Women wanting to build endurance without long cardio sessions
• Anyone needing a home workout that uses minimal equipment

This routine fits seamlessly into weight loss goals, toning goals, strength-building phases, or overall general fitness improvement.

Sample Weekly Training Split Using This 45-Minute Cardio Strength Workout

Here is how you can include this workout in a weekly training schedule:

Monday: 45-Minute Full Body Cardio + Strength Workout
Tuesday: 20–30 Minute Pilates or Mobility Flow
Wednesday: Upper Body Strength Day
Thursday: 45-Minute Full Body Cardio + Strength Workout
Friday: Lower Body Strength Day
Saturday: Optional Light Cardio or Yoga
Sunday: Rest / Recovery

This structure allows you to build muscle, maintain balance, and avoid overtraining.

Nutrition Tips to Boost 45-Minute Cardio Strength Workout Results

Fueling your body properly before and after workouts enhances performance and recovery.

Pre-Workout Ideas:

• Greek yogurt with berries
• Protein smoothie
• Banana with peanut butter
• Light oatmeal bowl

Post-Workout Ideas:

• Protein shake with fruit
• Chicken, rice, and veggies
• Egg omelet with avocado
• Tuna salad with greens

Hydrate Properly

Aim for at least 70–100 oz of water daily, especially during strength and cardio training.

This 45-minute full body cardio and strength workout is one of the most effective ways for women to burn calories, increase strength, tone their muscles, and improve cardiovascular endurance—all in a single empowering session. With a balance of strength training, cardio intervals, functional movement patterns, and core work, this routine delivers full-body benefits that support long-term fitness and health.

Whether you’re a beginner or advanced lifter, this workout provides structure, challenge, and results. Add it to your weekly routine to boost metabolism, sculpt lean muscle, and feel stronger, fitter, and more confident.

To get even more out of your 45-minute full body cardio and strength workout, you can mix it into a larger routine using other Women’s Fit Club resources. On days when you’re short on time, try the 30-Minute Strength and Cardio Workout for Full-Body Fat Burn for a faster but still intense combo of lifting and conditioning from home or the gym. If you want to upgrade your heart-pumping intervals, explore the Top Fat-Burning Cardio Exercises guide to plug new movements into your cardio blocks and keep results coming. For a deeper focus on lifting technique and progression, pair this routine with The Best Full Body Strength Workout for Women to build a strong foundation and improve your form on key compound moves. On active recovery or lighter training days, rotate in ideas from 15 Full Body Cardio Workouts You Can Do Anywhere so you stay consistent.