45 Min Full Body Strength & Cardio Workout | Dumbbells
Cardio AND Strength in One Fantastic Workout!
Why choose between cardio and strength training when you can enjoy both in one session?
Today's 45 Minute Full Body Strength and Cardio Workout combines low-impact cardiovascular exercise with dedicated dumbbell strength training.
And rather than constantly switching between the two, we're giving each training style its own section.
We'll begin with two cardio circuits, then pick up our dumbbells for two full-body strength circuits.
And just when you think we're finished...
We've got a five-minute cardio and strength finisher to bring everything together!
The whole workout is ALL STANDING and NO JUMPING.
▶️ Watch the Workout
Grab a pair of dumbbells and join me on YouTube for the complete 45-minute follow-along session.
You can adapt the pace of the cardio and the weight of your dumbbells to suit your current fitness level.
🔥 What to Expect
45-minute full-body workout
Four main circuits
24 main workout intervals
45 seconds per interval
12 cardio intervals
12 dumbbell strength intervals
Five-minute cardio and strength finisher
Low-impact cardio
Full-body resistance training
No jumping
All standing
No floor exercises
How Is the Workout Structured?
Today's workout has four distinct circuits.
🔥 Circuit 1 — Cardio
6 x 45-second cardio intervals
We begin by raising the heart rate with purposeful low-impact movements.
We'll use the upper and lower body together to challenge cardiovascular fitness without relying on jumping.
❤️ Circuit 2 — Cardio
6 x 45-second cardio intervals
Our second cardio circuit continues building stamina and endurance.
By this point we're thoroughly warmed up and ready to challenge ourselves through larger movements and purposeful effort.
💪 Circuit 3 — Strength
6 x 45-second dumbbell intervals
Now we pick up the weights.
The emphasis changes from cardiovascular movement to controlled resistance exercises.
Rather than racing through the repetitions, we're concentrating on good technique and muscular control.
🏋️ Circuit 4 — Strength
6 x 45-second dumbbell intervals
Our final strength circuit continues challenging the upper and lower body.
Choose weights that feel appropriately challenging while allowing you to maintain good form.
⚡ Five-Minute Finisher
And now we're bringing everything together!
For our final five minutes, we'll combine cardio and strength for one last full-body challenge.
It's a lovely way to finish because we've already spent time working on each element separately.
Now we're asking the body to bring those different demands together.
❤️ Why Combine Cardio and Strength Training?
Cardiovascular exercise and resistance training offer different benefits.
Cardio challenges the heart, lungs and aerobic system.
Strength training challenges the muscles against resistance.
Both are important components of a balanced exercise programme, particularly as we move through midlife and beyond.
By combining them, we can work on:
Cardiovascular fitness
Muscular strength
Muscular endurance
Stamina
Balance and coordination
Functional fitness
Overall physical health
And today's workout allows us to do all of that in one session.
💪 Why Separate the Cardio and Strength Circuits?
I particularly like this structure because it allows us to concentrate on one training objective at a time.
During the cardio circuits, we can focus on purposeful movement and raising the heart rate.
Then, when we pick up our dumbbells, we shift our attention to controlled strength work.
This means we're not trying to perform every resistance exercise at cardio speed.
Strength training deserves good technique and appropriate resistance.
And by giving it dedicated circuits, we can concentrate on exactly that.
🏋️ What Dumbbells Should I Use?
Choose weights that allow you to perform each exercise with good control throughout the 45-second interval.
Your final repetitions should feel challenging, but you shouldn't need to swing the dumbbells or compromise your posture to complete them.
If you're newer to resistance training, start lighter.
If you're more experienced, select a load appropriate for each exercise.
And remember: your weights don't need to match mine.
Low Impact Doesn't Mean Low Effort
There are no jumps in today's workout.
But that doesn't mean our cardio circuits can't be challenging.
You can increase the intensity by:
Increasing your pace
Making your movements larger
Using your arms more purposefully
Maintaining consistent movement
Need less intensity?
Slow down, reduce your range or take additional recovery.
You decide how hard you work.
❤️ Why Strength Training Matters Over 50
Maintaining strength becomes increasingly important as we age.
Resistance training can help support:
Muscle strength
Bone health
Everyday movement
Balance and stability
Functional independence
Joint support
Body composition
Combining strength with regular cardiovascular activity gives us a well-rounded approach to maintaining fitness as we get older.
And you don't need a gym membership to achieve it.
Who Is This Workout For?
This workout is ideal if you're looking for:
Full-body strength and cardio
A 45-minute home workout
Dumbbell strength training
Low-impact cardio
No-jumping exercise
All-standing workouts
Cardio and weights combined
Fitness for women over 50
A balanced full-body training session
🛍️ My Dumbbell Equipment
You can browse the dumbbells and other fitness equipment I use in my workouts here:
Transparency: Some of the links on this page are affiliate links. If you choose to make a purchase through one of these links, I may receive a small commission at no additional cost to you. I only share products that I use, recommend or believe may be useful for my workouts.
As an Amazon Associate I earn from qualifying purchases.
▶️ Looking for More Workouts?
🏋️ Dumbbell Workout Playlist
🔥 Cardio Workout Playlist
📅 This Week's Complete Workout Plan
Final Thoughts
I love workouts that give us the opportunity to train in different ways.
Today we're challenging cardiovascular fitness with two dedicated cardio circuits, then switching our attention to full-body dumbbell strength.
And finally, we're bringing everything together in our five-minute finisher.
Cardio. Strength. Full body.
Forty-five minutes, no jumping and no floor work.
Grab those dumbbells and let's get started!
⚠️ Disclaimer
This workout is intended for general fitness and educational purposes only and is not a substitute for individual medical advice. Please consult a qualified healthcare professional before beginning a new exercise programme, particularly if you have an injury, medical condition or concerns about exercising. Choose dumbbells appropriate for your ability, maintain good technique and stop immediately if you experience pain, dizziness or unusual discomfort. By participating, you acknowledge that you do so voluntarily and at your own risk.
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