40 Minute Blast - Abs, Cardio And Resistance Workout

A cardio, weights and abs workout perfect for those days when you need to do something fun at the gym. Simply grab a heavy and light set of dumbbells and go!

Workout Summary

Main Goal: General Fitness

Workout Type: Cardio

Training Level: Beginner

Days Per Week: 2

Equipment Required: Bodyweight, Dumbbells

Target Gender: Male & Female

Author: John Gormen

Workout Description

Strap on your game face, stretch, get warmed up and let's roll!

This is cardio and abs workout that you can use to break the gym boredom. It also involves resistance training. If you are feeling like you need a break from the same old dull workout routine, but don't want to train like a wet noodle either, give this a try.

You will cycle between a resistance exercise, cardio and an abdomimal exercise. Rest 15-30 seconds between each step of the workout.

It is best to use 2 sets of dumbbells for this workout, a heavier set for the tougher lifts, and a lighter set for isolation movements. You can also set up near a dumbbell rack and grab dumbbells as you need them, if possible.

40 Minute Blast

Abs, Cardio and Resistance Workout

Exercise                       Reps

Dumbbell Bench Press   10

Treadmill - Walking          30 seconds

Weighted Sit Ups             20

Treadmill - Running         30 seconds

Two Arm Dumbbell Rows             10

Treadmill - Walking          30 seconds

Plank                                     30 seconds

Treadmill - Running         30 seconds

Dumbbell Arnold Press  10

Treadmill - Walking          30 seconds

Lying Leg Raises                                20

Treadmill - Running         30 seconds

Dumbbell Lunges             10

Treadmill - Walking          30 seconds

Floor Toe Reach                                20

Exercise                       Reps

Treadmill - Running         30 seconds

Dumbbell Curls                 10 each

Treadmill - Walking          30 seconds

Abdominal Air Bike          20

Treadmill - Running         30 seconds

Exercise                         Reps

Dumbbell Flyes                 10

Treadmill - Walking          30 seconds

Weighted Sit Ups             20

Treadmill - Running         30 seconds

Pull Ups                                10

Treadmill - Walking          30 seconds

Plank                                     30 seconds

Treadmill - Running         30 seconds

Side Dumbbell Laterals  10

Exercise                       Reps

Treadmill - Walking          30 seconds

Lying Leg Raises                                20

Treadmill - Running         30 seconds

Goblet Squats                   10

Treadmill - Walking          30 seconds

Floor Toe Reach                                20

Treadmill - Running         30 seconds

Two Arm Seated Dumbbell Extension     10 each

Treadmill - Walking          30 seconds

Abdominal Air Bike          20

Treadmill - Running         30 seconds