45-Minute Full Gym Cardio Workout — Intermediate
A ready-to-go 45-minute full gym cardio workout for intermediate lifters. Warmup, main lifts, cooldown, and tutorial links for every exercise.
Warm-up
- Arm Circles1 × 30s · rest 15s
- Jumping Jacks1 × 30s · rest 15s
- Hip Circles1 × 30s · rest 15s
Main workout
- Rowing Machine Sprint4 × 30s · rest 45s
- Treadmill Run Intervals4 × 30s · rest 45s
- Jump Rope4 × 30s · rest 45s
- Jumping Jacks4 × 30s · rest 45s
Cool-down
- Child's Pose Stretch1 × 45s · rest —
- Standing Forward Fold1 × 45s · rest —
- Pigeon Pose Stretch1 × 45s · rest —
FAQ
How long is this cardio workout?
About 45 minutes including warm-up and cool-down.
What equipment do I need?
This routine is designed for a full gym setup.
Is this good for beginners?
It's geared toward intermediate lifters. Beginners should pick our beginner version.