The 40-Minute Fat Burn: A Full Body Cardio and Strength Workout

If you want a workout that boosts your heart rate, builds full-body strength, and burns a serious amount of calories in under an hour, this 40-minute full-body cardio and strength workout is exactly what you need. Designed to improve endurance, sculpt lean muscle, and increase functional fitness, this routine combines dynamic cardio intervals with effective strength-training movements for a balanced, high-intensity session. Whether you’re training at home or at the gym, this 40-minute workout will challenge your body, improve your metabolism, and leave you feeling strong and energized.

This guide breaks down everything you need: the benefits, warm-up, 4 workout blocks, cooldown, and pro tips to maximize your results.

Why a 40-Minute Full Body Cardio and Strength Workout Works

A 40-minute hybrid workout hits the perfect sweet spot between intensity and volume. It’s long enough to experience deep muscular engagement and cardiovascular challenge, but short enough to maintain high effort throughout.

Benefits Include:

Increased calorie burn
Cardio intervals elevate your heart rate while strength moves build muscle—combining the benefits of both forms of exercise.

Full-body muscle activation
Strength circuits target upper body, lower body, and core for balanced conditioning.

Enhanced cardiovascular health
Cardio bursts push your heart and lungs, improving endurance over time.

Efficient muscle toning
Resistance-based exercises stimulate lean muscle growth and definition.

Elevated metabolism & EPOC
This workout creates an afterburn effect, helping your body burn more calories for hours after you finish.

Zero equipment or minimal equipment options
This routine can be done with dumbbells or entirely bodyweight depending on your preference.

How This 40-Minute Workout Is Structured

This routine is divided into four 10-minute blocks:

1. Block 1 — Warm-Up & Activation (10 minutes)
2. Block 2 — Cardio + Strength Circuit 1 (10 minutes)
3. Block 3 — Cardio + Strength Circuit 2 (10 minutes)
4. Block 4 — Core Finisher + Cooldown (10 minutes)

Each block is designed to keep your body moving, your heart rate elevated, and your muscles working from every angle.

Block 1: Warm-Up & Activation (10 Minutes)

Before jumping into intense cardio and strength movements, it’s essential to warm up your joints, increase blood flow, and properly activate your muscles.

Warm-Up (5 Minutes)

Perform each movement for 50 seconds with 10 seconds rest between:

• March in Place or Light Jog
  Increase circulation and elevate heart rate gradually.
• Arm Circles (Forward + Backward)
  Loosen shoulders and upper back.
• Hip Openers + Leg Swings
  Mobilize hips and enhance lower body flexibility.
• Walkout to High Plank
  Warm up hamstrings, core, and upper body.
• Bodyweight Squats
  Activate glutes, quads, and core stability.

Activation (5 Minutes)

Perform 45 seconds each:

• Glute Bridges – Activates glutes and lower back.
• Mini Band Lateral Steps (Optional) – Warms up hip abductors for strength moves.
• High Knees (Low Impact Option: Marching Knees) – Begins cardio engagement.
• Plank Hold – Sets core foundation for full-body strength.
• Slow Mountain Climbers – Activates abs and shoulders.

This activation helps prevent injuries and primes the muscles for the upcoming circuits.

Block 2: Full Body Cardio + Strength Circuit 1 (10 Minutes)

This circuit combines explosive cardio with foundational strength movements for an all-around conditioning block. Perform the movements as a circuit, repeating twice.

Work: 45 seconds
Rest: 15 seconds
Rounds: 2

1. Squat to Press (Dumbbells or Bodyweight) Full Body Strength Cardio Workout

A powerful posterior-chain-to-upper-body movement that strengthens the legs, shoulders, core, and glutes while raising the heart rate.

How to do it:
Squat deeply, engage your core, and press weights overhead as you stand tall.

2. Reverse Lunge to Knee Drive (Right)

This unilateral movement targets glutes, hamstrings, and stability muscles.

Modification:
Remove the knee drive for a gentler version.

3. Reverse Lunge to Knee Drive (Left)

Repeat on the opposite side to balance muscular development and stability.

4. Cardio Burst: Lateral Shuffle + Touch

Move fast side-to-side, tapping the floor at each end.
Great for agility, endurance, and calorie burn.

Low Impact:
Side step instead of shuffle.

5. Push-Up to Plank Jack Full Body Strength Cardio Workout

This upper-body and core move fires up shoulders, chest, triceps, and abs while adding cardio intensity.

Modification:
Drop to knees for push-ups and step your feet out for jack.

Block 3: Full Body Cardio + Strength Circuit 2 (10 Minutes)

The second circuit focuses on different muscle groups while keeping your heart rate high. Follow the same structure:

Work: 45 seconds
Rest: 15 seconds
Rounds: 2

1. Deadlift to Row (Dumbbells or Filled Backpack) Full Body Strength Cardio Workout

Strengthens hamstrings, glutes, lats, and upper back.

Cue:
Hinge at the hips, keep your back flat, pull elbows toward your ribcage.

2. Alternating Front Lunges

This move builds quad, hamstring, and glute strength while challenging balance.

Low Impact:
Shorten the step to reduce pressure on knees.

3. Bear Crawl or Modified Bear Hold Full Body Strength Cardio Workout

A full-body strength move that targets shoulders, legs, and deep core muscles.

Modification:
Hold a static bear position instead of crawling.

4. Cardio Burst: High Knees or Power March

Go fast for high intensity or choose the low-impact version.

5. Plank with Alternating Shoulder Tap Full Body Strength Cardio Workout

Strengthens core, obliques, and shoulder stability.
Try to keep your hips as still as possible to increase difficulty.

Block 4: Core Strength Finisher + Cooldown (10 Minutes)

The final part of this workout focuses on deep abdominal engagement before easing your body into a cooldown stretch.

Core Finisher (5 Minutes)

Perform each exercise for 45 seconds with 15 seconds rest:

1. Russian Twists (With or Without Weight) Full Body Strength Cardio Workout

Targets obliques, hips, and deep core.

2. Leg Raises

Strengthens lower abs and hip flexors.

3. Bicycle Crunches Full Body Strength Cardio Workout

Activates the entire core, especially obliques.

4. Plank Hold

Stay strong through shoulders, core, and glutes.

5. Mountain Climbers Full Body Strength Cardio Workout

Ends the session with a cardio-driven core burn.

Cooldown + Stretch (5 Minutes)

Cooling down helps lower heart rate and reduce post-workout soreness.

Hold each stretch for 30–40 seconds:

• Forward Fold
• Quadriceps Stretch
• Chest Opener Stretch
• Seated Twist
• Deep Breathing in Child’s Pose

This helps restore your muscles and improve flexibility.

Pro Tips to Maximize This 40-Minute Full Body Strength Cardio Workout

1. Focus on form, not speed

Moving too fast can reduce the effectiveness of strength movements. Keep technique clean and controlled.

2. Choose weights that challenge you

Strength moves should feel tough by the last few reps without compromising form.

3. Keep transitions tight

Quickly move between exercises for maximum calorie burn.

4. Use low-impact alternatives when needed

This workout is scalable for all fitness levels.

5. Stay hydrated before and after

Proper hydration improves performance and recovery.

Who This 40-Minute Full Body Strength Cardio Workout Is Perfect For

This workout is ideal for:

• Women looking to burn fat and build strength simultaneously
• Anyone with limited workout time but wanting full-body benefits
• Beginners (with modifications)
• Intermediate and advanced exercisers seeking metabolic conditioning
• Home workouts or small-space training
• Anyone wanting a balanced cardio + strength routine

Whether your goal is weight loss, toning, strength, endurance, or overall fitness, this workout delivers.

Sample Weekly Schedule Using This Full Body Strength Cardio Workout

Here’s how you can fit it into your weekly training plan:

Day 1: 40-Minute Full Body Cardio + Strength (This Workout)
Day 2: Strength Day (Upper or Lower Body)
Day 3: Light Cardio or Yoga
Day 4: 40-Minute Cardio + Strength Again
Day 5: HIIT or EMOM Workout
Day 6: Active Rest
Day 7: Full Rest or Stretch Day

This creates a balanced, sustainable weekly fitness routine.

A Complete, Balanced 40-Minute Full Body Strength Cardio Workout

A 40-minute full body cardio and strength workout gives you the perfect mix of calorie burn, muscle activation, and functional movement to help you feel fit, confident, and energized. By blending high-intensity cardio bursts with controlled strength exercises, you achieve maximum results in a short amount of time—making this routine ideal for busy schedules.

Stick with it consistently, pair it with good nutrition, and you’ll build strength, increase endurance, boost metabolism, and feel stronger every week.

If you loved this 40-minute full-body cardio and strength workout, be sure to check out our other efficient routines like the 30-Minute Full Body MetCon HIIT Workout for Fat Burn & Strength which offers a shorter, high-intensity alternative, our 30-Minute Full Body Dumbbell Metcon Workout Plan to Get Fit Fast for when you have equipment, the 40-Minute Leg Day HIIT: A No-Repeat Lower Body Workout to really focus on lower-body strength, the 20-Minute Full-Body EMOM Workout: For Strength And Cardio for when you’re short on time, and don’t forget to browse our Health section for recovery, nutrition, and workout support tips.