two girls do lunges with dumbbells outside

At Home Workout to Energize you for Spring

March 25, 2019

by: Kylie Larson

You can't beat the efficiency of working out at home. Even with minimal equipment, you can get a challenging and effective workout in. One of my favorite ways to workout at home or on the road is by combining strength training with cardio intervals. It's a great way to maximize your time and hit two birds with one stone. The following workout is guaranteed to leave you feeling sweaty and powerful!

You will complete a strength training movement for 45 sec followed by a 35 sec cardio interval for 5 rounds. Each round, the cardio interval will change. Feel free to adjust the intervals as needed. I would call this an intermediate workout, so if you are just getting back into the swing of things, reduce the intervals to 30 sec.

The workout:

Thrusters (squat to shoulder press w/ optional Weighted Bar or dumbbells) - 45 sec

Man does squat with bar lifted above head

Cardio - 35 sec

Alternating forward or lateral lunge with dumbbells - 45 sec

2 women do lunges with weights

Cardio - 35 sec

Bent over dumbbell row (palms face in) - 45 sec

girl exercises with dumbbells on fitness mat

Cardio - 35 sec

Push-ups (optional on stability ball) - 45 sec

Cardio - 35 sec

Lateral raise with Xertube or dumbbells - 45 sec

man does lateral raises in gym with Xertube

Cardio - 35 sec

Slider or exercise ball tucks - 45 sec

Exercise tucks on SPRI ultraball

Cardio - 35 sec

Cardio for each round:

Round 1: Jumping jacks
Round 2: Jump rope
Round 3: Toe taps
Round 4: Butt kicks
Round 5: Mountain climbers

Check out the full workout here!