1 hour cardio and strength workout

"1-Hour Cardio & Strength Workout: Full-Body Fitness in 60 Minutes"

By Matthew LewisMarch 17, 2026

Kickstart your fitness journey with this comprehensive 1-hour cardio and strength workout, designed to maximize your time and results. This well-rounded routine combines both cardiovascular exercises and strength training to improve your overall health, endurance, and muscle tone. Let's dive into the details and get you started on your path to a fitter, stronger you!

Warm-Up: 10 Minutes

Begin your workout with a proper warm-up to prepare your body for the exercises ahead. This will help prevent injuries and improve your performance.

Light jogging in place - 2 minutes
Jumping jacks - 1 minute
Arm circles and hip rotations - 30 seconds each
Dynamic stretching (leg swings, walking lunges, high knees) - 2 minutes

Cardio: 25 Minutes

Engage in these cardio exercises to boost your heart rate, improve cardiovascular health, and burn calories.

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High-Intensity Interval Training (HIIT) - 20 minutes

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete 4 rounds.

Exercise	Rest
Burpees	15 seconds
Mountain climbers	15 seconds
Jump squats	15 seconds
High knees	15 seconds

Steady-State Cardio - 5 minutes

Choose one of the following activities and maintain a moderate pace for 5 minutes:

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Jogging or running
Cycling
Swimming
Elliptical training

Strength Training: 25 Minutes

Target different muscle groups with these strength exercises, using either bodyweight or free weights.

Full-Body Circuit - 25 minutes

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete 3 rounds.

Exercise	Rest
Goblet squats (with dumbbell)	15 seconds
Push-ups	15 seconds
Bent-over dumbbell rows	15 seconds
Dumbbell overhead press	15 seconds
Bicycle crunches	15 seconds
Glute bridges (with dumbbell)	15 seconds
Plank	15 seconds

Cool Down: 10 Minutes

Finish your workout with a proper cool-down to help your heart rate return to normal and prevent muscle soreness.

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Light walking - 2 minutes
Static stretching (hamstrings, quadriceps, chest, shoulders, back) - 30 seconds each

Congratulations on completing this 1-hour cardio and strength workout! By incorporating this routine into your weekly exercise plan, you'll be well on your way to achieving your fitness goals. Don't forget to listen to your body, adjust the intensity as needed, and consult with a healthcare professional before starting any new exercise program.