Fat Burning Strength & Cardio Supersets (30 Min)

Torch fat, build strength, and push your endurance in this 30-minute Full Body Strength & Cardio Superset Shred. Using a wave format that balances heavy lifts with cardio-core bursts, you’ll sculpt lean muscle, boost your metabolism, and leave drenched in sweat—all in half an hour. I used a set of 10kg/22 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. _________________________________________________________________ 💪 EQUIPMENT NEEDED: ~Dumbbells ~Floor mat Optional: water, towel, space to move! __________________________________________________________________ ⏱ FORMAT: Wave Supersets: • Round 1 → Strength 40s / Cardio-Core 20s • Round 2 → Strength 30s / Cardio-Core 30s • Round 3 → Strength 20s / Cardio-Core 40s Core Finisher ~30 minutes total including warm-up & cool-down 🔥 Burn: ~265 calories (approx.) ___________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “High Intensity Interval Training” or “Workout” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: 🔹 Superset 1 1️⃣Goblet Squat Pulse 2️⃣ Predator Jacks 🔹 Superset 2 1️⃣DB RDL 2️⃣6 High Knees to Sprawl 🔹 Superset 3 1️⃣Chest Press Leg Lowers 2️⃣ Plank Jack Shoulder Taps 🔹 Superset 4 1️⃣DB X Body Thruster 2️⃣Lateral High Knee Run 🔹 Superset 5 1️⃣Deadlift to Row 2️⃣Burpee 🧨 Core Finisher - 2 x (30 secs work/10 secs rest) 1️⃣Bent Knee X Body Crunch 2️⃣Army Plank Crawl 3️⃣Reverse Crunch ___________________________________________________________________ 💌 WANT A PLAN TO FOLLOW? Grab my FREE monthly workout calendar and get fresh, structured training delivered right to your inbox — every single month. 👉 https://mailchi.mp/garagefitnessgirl/workout-calendar ___________________________________________________________________ 🛒 SHOP MY GEAR (Affiliate Links): Dumbbells I Use: https://amzn.to/4l9yIET Floor Mat: https://amzn.to/44kBVKp 🎧 Like the music? Check out my Epidemic Sound playlist here: https://share.epidemicsound.com/ayddbl/?playlist=cpepx0dn77v0wynr0pj7da7bhfr4ozb3 ___________________________________________________________________ 📲 STAY CONNECTED: YouTube: https://youtube.com/@garagefitnessgirl?si=pbuphPYWhgj4emWP Instagram: https://www.instagram.com/garagefitnessgirl/ Website: https://www.garagefitnessgirl.com Inner Circle (Ad-Free Early Access): https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join 💬 Drop a comment below: Do you prefer to keep your strength and cardio separate, or combine them in one workout like this? #strengthandcardio #superset #garagefitnessgirl