Free strength and cardio workouts

This page contains cardio and strength workouts that can build your cardiovascular endurance and your muscular endurance. If one of your fitness goals is to have a long, lean muscle look, exercises combinations like these can help you with that.

Cardio and Strength Workouts

Workout 1

30 seconds – Jumping Jacks
30 seconds – Jumpers
30 seconds – Squats
30 seconds – Basic Push Ups
1 minute – Rest
Repeat three more times (for a more advanced workout repeat 4 or more times)

Workout 2

30 seconds – Mountain Climbers
30 seconds – Basic Push Ups
30 Seconds – Squat Thrusts
30 Seconds- Knee to Elbow Lifts
1 minute – Rest
Repeat three more times (for a more advanced workout repeat 4 or more times)

Workout 3

30 seconds – Body Builders
30 seconds – Jab/Cross (Shadowing Boxing)
30 seconds – Basic Pushups (make sure your form is proper and do as many as you can in this time frame without rushing)
30 seconds – Mountain Climbers
30 seconds – Marvins
30 seconds – Jumpers
1 minute – Rest
Repeat three more times (for a more advanced workout repeat 4 or more times).

Workout 4

30 seconds – Knee to Elbow Lifts
30 seconds – Basic Push Ups (if you can’t finish the exercise, hold the starting position)
30 seconds – Jumping Jacks
30 seconds – Bench Dips (if you can’t finish the exercise, hold the starting position)
30 seconds – Knee to Elbow Lifts
30 seconds – Hindu Push Ups (if you can’t finish the exercise, hold the starting position)
1 minute – Rest
Repeat three more times (for a more advanced workout repeat 4 or more times).

Workout 5

30 seconds – Jab/Cross (with power, don’t throw out your arms)
8 Basic push ups
30 seconds – Left/Right Upper Cuts
8 close grip push ups
30 seconds – Left Right Hooks
8 wide grip push ups
Repeat three more times (for a more advanced workout repeat 4 or more times).

Workout 6

30 seconds – Jumping Jacks
30 seconds –Squats
6 Hindu push ups
30 seconds – Jumping Jacks
30 seconds – Squats
6 Basic push ups
1 minute rest
Repeat three more times (for a more advanced workout repeat 4 or more times)

Workout 7

1 minute – Jumping Jacks
1 minute – Bodybuilders
1 minute – Jumping Jacks
1 minute – Bodybuilders
1 minute – Rest
1 minute – Knee to Elbow Lifts
1 minute – Squat Thrusts
1 minute – Knee to Elbow Lifts
1 minute – Squat Thrusts
1 minute – Rest
1 minute – Jab/Cross Rapid Fire
1 minute – Left/Right Upper Cut and Left/Right Hooks Combo
1 minute – Jab/Cross Rapid Fire
1 minute – Left/Right Upper Cut and Left/Right Hooks Combo
1 minute – Rest
1 minute – Squats
1 minute – Mountain Climbers
1 minute – Squats
1 minute – Mountain Climbers
1 minute – Rest