35 Min Standing Cardio & Strength Workout | No Repeat

Get the best of both worlds with this 30-minute Standing Strength & Cardio workout that combines muscle-building strength moves with short bursts of heart-pumping cardio. This fun no-repeat format keeps things moving, helps you build strength, boost fitness, and burn calories without a single burpee, push-up, or crunch. I used 3kg/6.5 lbs, 5kg/10.5 lbs and 10kg/22 lbs but you may want to use something lighter or heavier depending on your fitness and strength level. 📋 Do more like this 👉 STANDING WORKOUTS PLAYLIST ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 💌 WANT A PLAN TO FOLLOW? Grab my FREE monthly workout calendar — planned for you, done for you. 👉 https://mailchi.mp/garagefitnessgirl/... ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ PAID THINGS: 🛒 SHOP MY PROGRAMS 👉 https://www.buymeacoffee.com/pennyb 💪 Join my Inner Circle — ad-free workouts + extra sessions for the die hards    / @garagefitnessgirl   📱 My Workout App — structured strength programs for home + gym that actually work https://my.playbookapp.io/penny-barnshaw ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 💪 EQUIPMENT NEEDED: Dumbbells (3 weights — light, medium, heavy) Optional: water, towel, space to move! ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ ⏱ FORMAT: ~ 2 Circuits | No Repeat ~ Strength: 3 moves | 40s work / 15s rest ~ Cardio: 2 moves | 30s work / 10s rest ~ Standing Ab Finisher | 30s work / 10s rest ~ 30+ minutes total including warm-up & cool-down 🔥 Burn: ~243 calories (approx.) ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🧠 SET YOUR FITNESS WATCH TO: "Functional Strength Training" or "Weights" depending on your weights, pace, and intensity. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━  📋 WORKOUT DETAILS: Circuit 1 1️⃣ RDL | 10kg/22 lbs  2️⃣ Alt Snatch | 10kg/22 lbs  3️⃣ Reverse Lunge to Curl | 5kg/10.5 lbs  ⚡️ Ground & Pound | 3kg/6.5 lbs ⚡️ Drop Squat Jack Press | 3kg/6.5 lbs  6️⃣ Arnold Press | 5kg/10.5 lbs  7️⃣ SHDP | 5kg/10.5 lbs  8️⃣ Alt Curtsy Lunge to Curl | 5kg/10.5 lbs  ⚡️ Shuffle Punch (L) side | 3kg/6.5 lbs ⚡️ Shuffle Punch (R) side | 3kg/6.5 lbs 1️⃣ Alt Bent Over Row | 10kg/22 lbs  2️⃣ Hammer Curl to Press | 5kg/10.5 lbs  3️⃣ X Body Crunch | 10kg/22 lbs  ⚡️ Jack Press | 3kg/6.5 lbs ⚡️ Running Man  ⭐ 1 MIN REST Circuit 2 1️⃣ Sumo Deadlift | 10kg/22 lbs  2️⃣ Thruster | 5kg/10.5 lbs  3️⃣ Pallof Press | 5kg/10.5 lbs  ⚡️ Standing Punches | 3kg/6.5 lbs ⚡️ Broad Jump Shuffle Back 6️⃣ Alt Kickstand Deadlift | 10kg/22 lbs  7️⃣ Lateral Lunge to Lateral Raise | 3kg/6.5 lbs 8️⃣ Alt Woodchop | 5kg/10.5 lbs  ⚡️ Power Lunge (L) side ⚡️ Power Lunge (R) side 1️⃣ Sword Draws | 5kg/10.5 lbs  2️⃣ Standing Abduction (L) side | 5kg/10.5 lbs  3️⃣ Standing Abduction (R) side | 5kg/10.5 lbs  ⚡️ High Knee Punches | 3kg/6.5 lbs ⚡️ Squat to Jump Squat  *30s rest Standing Ab Finisher: 1️⃣ Side Bend (L) side | 5kg/10.5 lbs  2️⃣O’head March Crunch Combo (L) side | 5kg/10.5 lbs  3️⃣ Windmill (L) side  | 5kg/10.5 lbs  4️⃣ Side Bend (R) side | 5kg/10.5 lbs  5️⃣O’head March Crunch Combo (R) side | 5kg/10.5 lbs  6️⃣ Windmill (R) side | 5kg/10.5 lbs  *Workout Complete 🔥 Burn approx 243 Calories  ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ ⏰ TIMESTAMPS: 0:00 Intro ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🛒 SHOP MY GEAR (Affiliate Links): Dumbbells I Use: https://amzn.to/4l9yIET Floor Mat: https://amzn.to/44kBVKp 🎧 Epidemic Sound: https://www.epidemicsound.com/playlis... 🛍️ Amazon Storefront: https://a.co/d/0htzczaG ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 📲 STAY CONNECTED: YouTube:    / @garagefitnessgirl   Instagram:   / garagefitnessgirl   Website: https://www.garagefitnessgirl.com Inner Circle:    / @garagefitnessgirl   💬 Drop a comment below: 👉 Which cardio move got your heart rate up the most? Drop a 🙅🏼‍♀️ when you're done! Got questions or business enquiries? 📧 [email protected] #garagefitnessgirl #standingworkout #womenover40 #nofloorworkout #strengthandcardio