Quick and Energizing 20-Minute Strength and Cardio Workout to Boost Your Mood

20 MIN STRENGTH & CARDIO WORKOUT FOR A MOOD BOOST

Challenge Yourself, Boost Your Heart Rate, and Test Your Strength Limits!

If you love challenging yourself, getting your heart rate up, and testing your strength limits, then this 20-minute strength and cardio workout is something you don’t want to miss! Are you ready to level up your fitness game? Grab an 8kg dumbbell, put on your workout gear, and let’s get started!

Modify and Rest Whenever You Need

It’s important to listen to your body during workouts. If you ever feel like you need more rest, want to take an extra break, or need to modify an exercise, go ahead and do so. Your health and safety should always come first.

The Workout

1. Warm-up: Start with five minutes of light cardio, such as jogging in place or jumping jacks, to get your heart rate up and prepare your muscles for the workout.

2. Squat Press: Hold the dumbbell at shoulder height with both hands. Squat down, then as you stand up, press the dumbbell overhead. Repeat 10 times.

3. Mountain Climbers: Get into a plank position with your hands on the ground and your body in a straight line. Bring one knee towards your chest, then quickly switch legs. Alternate for one minute.

4. Romanian Deadlifts: Hold the dumbbell with both hands in front of your thighs. Hinge at the hips, keeping your back straight and shoulders back. Lower the dumbbell towards the ground, then squeeze your glutes to stand back up. Repeat 12 times.

5. High Knees: Stand tall and jog in place, bringing your knees up towards your chest as high as possible. Aim for 30 seconds.

6. Renegade Rows: Get into a plank position with each hand holding a dumbbell. Row one dumbbell towards your side, keeping your core engaged and hips stable. Lower it back down and repeat on the other side. Do 10 rows on each arm.

7. Burpees: Start in a standing position, then squat down, place your hands on the ground, jump your feet back into a plank, do a push-up, jump your feet back to your hands, and explode up into a jump. Repeat for one minute.

8. Russian Twists: Sit on the ground, lean back slightly, and lift your feet off the ground. Hold the dumbbell in front of you and twist your torso from side to side, touching the ground with the dumbbell on each side. Repeat 20 times.

9. Jumping Lunges: Start in a lunge position, then jump up and switch your legs mid-air so that you land in a lunge on the other side. Repeat for 30 seconds.

10. Cool-down: Finish the workout with five minutes of light cardio and stretches to cool down and help your muscles recover.

Get Started and Up Your Fitness Game!

If you’re looking for an efficient workout that combines strength and cardio to boost your mood and overall fitness, give this 20-minute workout a try. Remember to check with your doctor before starting any new exercise routine, especially if you have any underlying health conditions.

For additional workout inspiration, make sure to follow GainsbyBrains on Instagram. And if you’re interested in more structured workout programs, be sure to check out their website for a great selection.

Remember, always prioritize your health and safety during workouts. Modify exercises or take breaks as needed. Now, grab that dumbbell and get ready to level up your fitness game with this challenging and energizing workout!

Click here to subscribe to MadFit today!