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

General Fitness
Cardio
Beginner
1
Bodyweight, Dumbbells
Male & Female

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
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
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
3.7 STARS
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About The Author
John Gormen has been a successful personal trainer for over 7 years. He is known for his ability to help clients lose weight and get into top condition.

27 Comments+ Post Comment

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Posted Thu, 02/28/2013 - 23:08
Junaid Rupani
this sounds really good but just a question. is there any resting period like how would i go from dumbbell bench press to walking to situps to running that too on a treadmill without looking completely crazy.
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Posted Sat, 03/02/2013 - 16:25
Nathan
About a 90 second rest period
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Posted Sun, 04/14/2013 - 10:44
Mike
He said in the second paragraph: "Rest 15-30 seconds between each step of the workout."
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Posted Thu, 06/06/2013 - 16:02
wayne-o
its not about how it looks.
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Posted Sat, 03/02/2013 - 16:25
Nathan
About a 90 second rest period
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Posted Sat, 03/02/2013 - 21:21
mo
i would like to try this, but i will look like a crazy man running around the gym.
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Posted Wed, 03/06/2013 - 11:32
Andy
Hello -- I had a chance to try out the routine, and to facilitate the logistics in my situation, I made the following changes: I combined the treadmill routines into two five minute exercises, walking and then running, at the beginning of the workout. When I did the walking, I made sure to have the treadmill at the highest incline setting. By the time I completed the entire workout routine, I had worked up a sweat. Does my making the above changes run counter to the goals set by the program?
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Posted Sun, 03/17/2013 - 09:02
Geoff
The treadmill walking is effectively your rest, and as such, the routine should not be done with rests. And yes, @Andy, the modifications you've made are counter intuitive of the workout goal.
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Posted Tue, 03/19/2013 - 21:32
james trenholm
very good interal training workout but you look crazy so i made on slight change as the treadmill is kind of redundant for only 30 seconds at a time. i would recommend doing burpies, jump squats and other leg/cardio workouts instead, it would be much quicker and much more efficient.
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Posted Mon, 04/01/2013 - 12:59
ali
Can i do it everyday?
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Posted Wed, 05/01/2013 - 23:35
Brooke
I LOVE THIS! although i have to admit if you didn't have a home gym with a treadmill you would probably look a little silly running around from the weights to the treadmill ! i did this exact one at home then when i was in the gym i changed the treadmill to jumping jacks, knee highs, jump rope ect, to get the heart rate up.
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Posted Thu, 05/02/2013 - 11:14
Russell Adams
i am a 63 year old man and i want to know what i can do for exercise for my legs , i have poor circletation in my legs have problem walking,i got on your web site and did not see anything that i can do for exercise, could you help me ok russ?
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Posted Thu, 05/16/2013 - 23:52
russell
did not hear from you yet?
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Posted Thu, 05/09/2013 - 11:46
IDRAN
Thanks for posting this abs workout, going to try it out:-) Any tips on what to eat before and after workout? I find that after my workouts I'm so hungry I could eat a horse but I know that if I overdo it my work at the gym will be for nothing, what will help tame my hunger but also help me feed my muscles, any suggestions?
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Posted Tue, 05/14/2013 - 11:48
noreen mc laughlin
Trying this tonight will let you all know how i get on!! :) excited face! need to get preloaded on amino energy and set all the (walking movements to sprints at highest speed)!!!! i can do this! lets go!!!
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Posted Sun, 05/26/2013 - 05:11
Alena
i think this workout is intense, it really burns and it works really well, if you wanna lose fat then this is the workout for you!
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Posted Sun, 07/07/2013 - 21:58
ariascordz
Really enjoyed this workout..... I changed up the treadmil walking/running to using a skipping rope & it worked a treat! Had a burn factor of 460 cals in pretty much 40 minutes of this workout :) The reason why I loved this workout is because it is a total body workout so there was no need for me to do abs at the end of my workout as I had done them already :) Cheers for a great workout that I will be incoporating into my weekly routine
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Posted Thu, 08/08/2013 - 08:31
ritunjay mehta
going to try this evening
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Posted Thu, 08/15/2013 - 09:27
huff8471
I've been doing the workout as outlined. I set dumbbells and a mat next to the treadmill at the gym and do the full workout. I never noticed there was a rest period and have doing the routine straight through. It's a great workout and definitely kills boredom at the gym.
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Posted Fri, 09/20/2013 - 09:27
sally
Just tried this work out yesterday and I love it. The best thing to do is have the dumbbells with you by the treadmill. Its as simple as that.
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Posted Wed, 10/23/2013 - 08:34
maggie
how many calories are being burned during this workout?
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Posted Thu, 01/30/2014 - 16:54
DakotaRogue
Lol this is a good workout but you look werid and crazy running around the gym like this and sort of annoying if someone is on what you need while running around like this.
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Posted Sat, 05/31/2014 - 02:00
Ricardo
Big question: Can the treadmill be subsituted for an exercise bike? cause this workout i'd love to try but is hindered by having no treadmill
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Posted Wed, 06/18/2014 - 18:30
stacey
Like the workout but 1 had to amp it up some. Instead of the 30 sec walk/run I inclined on 6 and ran on 6 for 1 minute. Also I added 10-15 reps to each exercise.
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Posted Sat, 11/01/2014 - 11:41
Ash
Does this workout work for fat loosing ?
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Posted Tue, 01/27/2015 - 12:57
karen
It's a good workout, but really only works if the gym is not busy.
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Posted Wed, 03/04/2015 - 18:23
Revarr Johnson
So quick question. I notice there is a break between the sets of exercises. Is this to show two variants of the workout or are you too do all exercises in one run?