30-Minute Strength and Cardio Burn Workout

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Hi Everyone!

I’m back to filming workouts! Today’s workout is an amazing 30-minute exercise routine that combines strength and cardio. For this workout you want to grab some dumbbells to add resistance and muscle building.

The format of this routine is a little bit different. We have 7 exercises, and we repeat them 3X with cardio bursts in between. It’s a fun, total body challenge.

Make sure that you maintain good form throughout each exercise, while also going for maximum repetitions. For the cardio intervals you can do high knees (or another form of cardio, burpees anyone?), march in place or use it as a 30-second rest interval.

I was sidelined by a strained muscle for a while. It was no fun, but it gave me time to work on some other projects. It gave me time to finish writing a novel. I am a firm believer in pursing all of your dreams, and creative writing has been a passion and love for me since I was in fourth grade.

Remember, sometimes setbacks can be opportunities to use your time for something new. It’s easy to be bored, frustrated or angry when an injury happens. Use your recovery time to focus on something that makes you happy. That might be catching up on a favorite TV show, reading a book for pleasure, writing, board games, or anything else that makes you happy.

Do you have a dream or a goal that you’ve been working on? If so, what has held you back from achieving it? For me, I usually feel like I need about 4 more hours in each day.

Esmé cheered us on during today’s workout.

I hope you enjoy today’s workout! Let me know what you think by leaving a comment below.


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

  1. Squat and Curl
  2. Wood Chopper: Right
  3. Wood Chopper: Left
  4. Weighted Russian Twist
  5. Lunge and Knee: Right
  6. Lunge and Knee: Left
  7. Tricep Extension

Repeat 3X with 30-seconds of cardio before each exercise.

Squat and Curl: Part 1
Squat and Curl: Part 2
Squat and Curl: Part 3
Wood Chopper: Part 1
Wood Chopper: Part 2
Russian Twist
Russian Twist
Lunge to Knee: Part 1
Lunge to Knee
Tricep Extension

8 thoughts on “30-Minute Strength and Cardio Burn Workout

  1. Jennifer Beauman

    Hi, first and foremost, a huge congratulations on your beautiful new addition to your family. So precious!! Secondly, I was getting your emails on a regular basis but now it seems that I don’t anymore for one reason or another. 🙁 I tried to subscribe again but it takes me to something that says I was deactivated. I don’t understand why and would love help in getting subscribed again. Are you able to help.

  2. Another Neglected Hobby

    Esmé cheered us on during today’s workout is such a lovely photograph of you both.
    Best to you and yours, I hope you have a nice weekend.

  3. Liz

    Fantastic workout! I love how it works the whole body in 30 min. And I like the use of weights. I’d love to see more like this, Thanks Melissa

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