Cardio acceleration is one of my favorite types of workouts to get a lot of bang for your buck in a short time. This workout alternates strength training and cardio exercises in a nonstop blitz that will work your entire body and boost your metabolism in just 30 minutes.

The weight training exercises remain the same for each round, but the cardio interval exercises will change. It’s gonna be a tough one but I know you’ll get through it so grab your timer, water, and towel so we can get to it!

THE WORKOUT

*Set timer for 35 seconds of work for each exercise
**Set timer for 35 seconds of work for each cardio interval
***Rest 1 minute between rounds

ROUND 1
Dumbbell Squat to Shoulder Press to Overhead Triceps Extension/Toe Taps
Dumbbell Chest Press with Hip Thrust/Toe Taps
Dumbbell Sumo Squat to Upright Row/Toe Taps
Dumbbell Stiff Legged Deadlift to Dumbbell Curl/Toe Taps
Dumbbell Bent Over Row to Dumbbell High Row/Toe Taps

ROUND 2
Dumbbell Squat to Shoulder Press to Overhead Triceps Extension/Side Shuffles
Dumbbell Chest Press with Hip Thrust/Side Shuffles
Dumbbell Sumo Squat to Upright Row/Side Shuffles
Dumbbell Stiff Legged Deadlift to Dumbbell Curl/Side Shuffles
Dumbbell Bent Over Row to Dumbbell High Row/Side Shuffles

ROUND 3
Dumbbell Squat to Shoulder Press to Overhead Triceps Extension/Butt Kicks
Dumbbell Chest Press with Hip Thrust/Butt Kicks
Dumbbell Sumo Squat to Upright Row/Butt Kicks
Dumbbell Stiff Legged Deadlift to Dumbbell Curl/Butt Kicks
Dumbbell Bent Over Row to Dumbbell High Row/Butt Kicks

ROUND 4
Dumbbell Squat to Shoulder Press to Overhead Triceps Extension/Lateral Hops
Dumbbell Chest Press with Hip Thrust/Lateral Hops
Dumbbell Sumo Squat to Upright Row/Lateral Hops
Dumbbell Stiff Legged Deadlift to Dumbbell Curl/Lateral Hops
Dumbbell Bent Over Row to Dumbbell High Row/Lateral Hops

ROUND 5
Dumbbell Squat to Shoulder Press to Overhead Triceps Extension/Jumping Jacks
Dumbbell Chest Press with Hip Thrust/Jumping Jacks
Dumbbell Sumo Squat to Upright Row/Jumping Jacks
Dumbbell Stiff Legged Deadlift to Dumbbell Curl/Jumping Jacks
Dumbbell Bent Over Row to Dumbbell High Row/Jumping Jacks