The main goal of this workout is fat loss, but muscle building is possible as well. Great for both men and women. Cardio is HIIT style and incorporates sprinting.
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
    Full Body
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout30-60 minutes
  • Equipment Required
    Barbell, Bodyweight
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

I am going to describe a workout that anyone can use, male or female. I think it is a great option for females because it allows them the ability to add weightlifting into their routine without spending more time in the gym.  The main goal of this workout would be fat loss, but it can help to build some muscle while losing fat. It is a great way to add some variety to your cardio routines, or use when you are in a hurry to combine both weight lifting and cardio.

I have used this workout on many people I know and they really enjoy it.  The program is intense but it yields results. If you are tired of the same old cardio routine you should give this is a try.  It is pretty much an interval workout that includes weightlifting.

This program works because it keeps your heart rate up while you are lifting. When many people lift, they take too much time in between sets that leads to your heart rate being at a resting rate which does not burn calories.  The program is still focused around compound lifts but higher reps done at higher reps speeds under control. The program can be done using any piece of cardio equipment but I suggest you switch it up often.

Cardio and Weights Workout

Warm up - 5 minutes of walking.

Cardio and Weights
Cardio and Weights
Exercise Sets Reps
Medium Pace Treadmill - 1:30    
30 Second Sprint    
Bench Press 1 10-12
Pull Ups or Lat Pull Down 1 10-12
Bodyweight Squat 1 20
Medium Pace Treadmill - 1:30    
30 Second Sprint    
Powerclean and Press 1 10
Stiff Leg Deadlift 1 10
Push Ups 1 10
Medium Pace Treadmill - 1:30    
30 Second Sprint    
Bent Over Row 1 12
Walking Lunge (Reps are per leg) 1 12
Military Press 1 12
Barbell Curl 1 12
Medium Pace Treadmill - 1:30    
30 Second Sprint    

5 minute cool down on treadmill.

You can switch the exercises and make them whatever you would like, but this particular program has worked well for most people I have suggested it to.  It has boosted their fat loss and made them enjoy their time in the gym more.

The key to the program is to keep the rest periods as short as possible.  The best way to do it is to have no rest at all.  You should walk briskly from your treadmill to the exercise and then move to the next one as soon as the repetitions are completed.  If the workout seems too short for you, you can go through it twice.  As you get into better shape try to add more exercises or add reps.  Progression is still the key to this workout as it is in any workout. There are many different ways to progress, but my favorite is to time how long it takes you to complete one round.  Then try to beat your time the next time you do it, but make sure to use good form on exercises.  Where you can cut down on time is your rest periods.

There are also other ways to progress, you can add weight to the exercises or add repetitions to each exercise. Another great way to progress would be to add exercises to make each round a little bit longer.  Make this work out your own include your favorite exercises, but try to focus on compound movements because these will burn the most calories.

Don’t take my word for it, give it a try it is intense but works!

Posted on: Sun, 03/11/2018 - 19:35

Is it necessary to do the workouts in the same order as mentioned? Can i for example do the weights workouts and then run on threadmill?


M&S Team Badge
Posted on: Mon, 03/12/2018 - 08:54

Hi Mehrban,

Yes, that is completely fine.

Hope this helps!

Sher Ali
Posted on: Fri, 08/29/2014 - 09:48

Hi Steve,
I was wondering if I could use dumbbells instead of barbells as I don't have time to go to gym and would be doing this at home or in a part? I do understand that weight loss is about diet mostly but I want to do this routine 3 days a week in addition to 3 days moderate jogging to stay fit and get in some shape.


Posted on: Mon, 12/30/2013 - 16:18

I just did this, took me about 1/2 hour. I was sweaty and tired afterwards, great workout for someone that doesn't do a lot of weight training but rides a bike daily.

Posted on: Tue, 11/26/2013 - 21:56

Hi! Can i add this workout to the routine that im doing as a Wednesday cardio?

The workout routine that im doin right now is Dougs 4 Day Split Workout:


Posted on: Thu, 10/31/2013 - 09:17

I am getting started again after a few years off, I had back surgery and am finally 100%, I gained about 40 lbs over the last few years and am looking to drop fat and rebuild muscle! I like the HIIT work out, I will do this once a week! What should I be doing the other days!? Obviously a rest day or two but what else can I do in conjuction with this to shed fat and build muscle? Advice is welcome! thanks.

Posted on: Sat, 08/24/2013 - 00:41


I've being doing this work out 3 times a week for about 2 months and I have being really enjoying it. A few points about it

1. It motivates me when I don't feel like work out, I start the work out and before I know it I halfway through the first of two sets and now want to finish it.

2. I'm left out of breath, my shirt is soaked and my muscles are pumped.

3. The only thing I don't like is that I haven't lost any weight; I'm 267 lbs, +/- 5-lbs and haven't lost weight since the start of 2013.

4. I have added a fourth work out that consists of 60 minutes of running a 6-6.5 mph in the hopes of losing some weight.

Got any Suggestions?



james martinez
Posted on: Wed, 07/03/2013 - 22:26

need some help to get back in working out.im5`2 195lb

Posted on: Thu, 05/30/2013 - 19:00

Doing this routine 3-times per week (M-W-F), what else can I do on the weekend?

Posted on: Thu, 05/30/2013 - 18:59

Doing this routine 3-times per week (M-W-F), what else can I do on the weekend?

Posted on: Fri, 05/24/2013 - 16:36

Finished the 3rd workout this week; what I've done is work off a bench press, which allows me to move between exercises and the treadmill, with no waiting for equipment to free up. So far I am really enjoying the routine, the stiffness and sore muscles are gone, and now I feel the pump when I'm done. I really look forward to doing it, even on my day off.

Treadmill pace is: Warm Up/Cool Down 15 min mile; Medium Pace: 9 min 13 sec mile; and Sprint: 7 min 03 sec mile.

I do the routine twice, with as little rest between exercises /cardio; it takes about 50 minutes to complete.

Posted on: Mon, 05/20/2013 - 16:03

I did two rounds of the workout today and it was GREAT! The first round took about 35-40 minutes trying to keep the time between exercises to a minimum, but a most that time was spent getting familiar with routine, determining how much weight to use, and waiting for equipment free up (a drawback in a crowded gym). The second round took about 20-25 minutes as I knew who much weight and switched exercises within the group when equipment was unavailable.

It does make you sweat and it isn't boring, I look forward to day after tomorrow to do it again.

noreen mc laughlin
Posted on: Tue, 05/14/2013 - 11:59

ive been doing this workout now for about 2 weeks - 3 times per week.
by god it makes you sweat! makes you feel amazing afterwords!
im cutting my breaks between each shorter by the day! ive been doing the workout twice over each time! i feel it takes you to do it twice to feel the pain :)

noreen mc laughlin
Posted on: Wed, 05/01/2013 - 12:01







Posted on: Wed, 02/27/2013 - 09:04

Also, Can I do this workout 3 days a week while doing 20 minutes of cardio on the opposite days? im trying to lose fat and maintain muscle.

M&S Team Badge
Posted on: Thu, 03/07/2013 - 17:53

You can absolutely include some cardio on your off days.

Posted on: Wed, 02/27/2013 - 09:03

How many calories get burned during this workout (1 time through, no changes to what is listed above)? ((obviously it is probably only an estimate but thats all im looking for.))

Kenneth McCoy
Posted on: Tue, 02/26/2013 - 00:59

is there another workout that i can do instead of powerclean and press and also stiff leg deadlift

Posted on: Sat, 02/23/2013 - 13:29

I've been doing this workout 3 times a week for the past 6 weeks. So far, I've lost 25 pounds and 2 pant sizes!

Posted on: Fri, 02/08/2013 - 14:42

Is it okay to do this 5 times a week?

Posted on: Wed, 01/30/2013 - 21:55

i dont have a tread mill, would an eliptical or an airdyne bike be just as good?

Posted on: Thu, 01/10/2013 - 01:52

Hi, jordan here. I'm 5'5, 155 pounds. I'm a medium type dude. My main goal is to lose my belly fat and achieve a 6-pack. Would this be a good choice for my goals?

Also, after i achieve my goals. I'm looking to pack on size and build muscle. what would recommend?

M&S Team Badge
Posted on: Thu, 01/10/2013 - 17:53

Hey Jordan, you can certainly use this routine to achieve your goal. In fact, you could use ANY routine and reach your goal, as it really comes down to body fat percentage/calorie intake.

In order to lose fat, you'd need to operate at a calorie deficit. There is a hand tool that can help you determine what your caloric needs are dependent on your activity level:

Input your information, and the number generated will tell you how much you would need to eat to MAINTAIN your current weight. You'll need to subtract around 400 from this number.

As far as packing on size/muscle, be prepared to lose that six pack. In order to build muscle size/mass, you'll need to have a calorie surplus, about 400 calories ADDED to your BMR. As you can see, there will be a bit of fat added, which makes it difficult to show off the abs.

Posted on: Sun, 01/06/2013 - 13:28

i kinda loose my belly fat ...u think would this be best for the beginners.

Posted on: Sun, 12/30/2012 - 15:10

I'm 5'8" and I weigh 146lbs. so I'm not ideal weight or overweight, but i have unwanted belly fat, what should i do

Posted on: Thu, 12/20/2012 - 06:16

I am 43 6ft down to 235 from 295 about 2 years ago. I spent many years compeating in various indurance sports running and cycling. I took about 5 years off from any excerise routine. 2 years ago started walking and just cut my calories way back. because of my job they provide our meals most of the time there is no other choice I cant be on a good diet I just dont have the choices not somtimes its weeks with out fresh fruits or veggies.
About a year ago I started adding some weights in the mix.
Here is an example of week is.
up 8:30 pm meal 1, 2 to 3 mile run 20 to 30 min. weights 4 diffren excerices protine shake and a BCAA mix.
I do this 2 days then a rest day. some days if we are in port i do 10 to 20 mile moutian bike ride. when i was running a sub 17 min 5k I was 205 with a body fat of around 9%. now my arms and chest are bigger than they ever have been and the 295 man boobs are about gone, i am looking for somthing to help with the belly fat the waist was 44 tight to 36 38. but the stomach still had a similir look. what i can do that is the least diet restrictive? i dont mind the work there just are many thing with my diet that are out of my control. I can change the amount but whole weat bread nor real whole grain options somtimes no fresh fruit or Veggies either they serve lots of canned and proccessed foods.

Posted on: Mon, 12/10/2012 - 18:28

if I am doing the workout how will this affect my bmr if I intend to loose weight?

M&S Team Badge
Posted on: Mon, 12/10/2012 - 18:54

Hey Rebecca!

It really depends on your current activity level (before beginning this routine). If you're replacing an existing routine, it could go either way, as this routine may require more or less effort compared to your old routine. An honest assessment is required, and you can recalculate based on your observations of this routine. If you're adding work, BMR climbs. If you are less active during the week, BMR falls. Generally speaking, you'd need to consume less than your BMR while on any routine to cut weight. What does your current routine look like?

joshone brown
Posted on: Mon, 12/10/2012 - 11:48

i am 275lbs i want too lose 75lbs i use body by vi as a food supplement i have a diet set up i signed up for 24hr fitness and i have p90x where should i start please help

Posted on: Mon, 12/03/2012 - 22:07

This is all to be done in one day? and only once a week?

Posted on: Sun, 11/04/2012 - 06:55

This looks like a cool workout, but as this is only one day a week, when can I start to see results? I mean, I could always switch this same routine to two days a week to speed things up a bit.

It does look intense though, especially if the whole routine can be done without any breaks in between.

Stretcher me out of the gym lol

Posted on: Fri, 11/02/2012 - 18:38

One short question!

Can this program be combined to another muscle build program, so I can do fat lose and muscle build!?


Posted on: Fri, 11/02/2012 - 14:49

Wow...I incorporated this routine in my workout this week and it was amazing. I used the 1.5 min moderate jog and turned it into a fast run then did the .5 minute sprint. Went directly to my weight bearing exercised but did 20 reps of 5 different exercises. Did this for 4 times...after, I knew I had done a great workout. This routine just might help me get to my goal!

Posted on: Thu, 10/04/2012 - 07:17

Hi Steve,

Please can you advise how long to spend on the treadmill, per section?


Posted on: Mon, 09/03/2012 - 16:03

Hi, I really like the idea of this workout. I have off and on lower back issues and was wondering if you had any suggestions or substitution exercises to help me slowly strengthen that area and avoid injury while doing this workout.

Posted on: Mon, 06/18/2012 - 15:52

what is 1:30 time wise

Posted on: Mon, 05/07/2012 - 07:08

Hey i just wanted to know if i was going to up the sets from 1 to 3 should i do that with the running as well or keep it the same, i was thinking like 5mins jog 1 min sprint.

Posted on: Tue, 05/01/2012 - 05:51

To be fair to most of these it is entirely a personal workout. I am in decent condition but like to feel fully 'worked out' at the end of each session especially when it comes to the running.

I have been doing a medium run of 8mph with sprint of 12mph and running the session 4 times a week. I am keeping the muscles used alternated each day and have so far (2 weeks) not felt any exhaustion which from reading the above is a good sign although I may have to cut down I guess after another few weeks if it starts getting tiring.

The main problem I have is how busy a gym gets so I generally cannot perform all of the weight sets I would like and usually have to just make do with 10kg dumbells for most of the tri / bicept stuff and push ups for the chest exercises.

One thing I would like thoughts on is when to do the workout - I usually do it first thing in the morning for 1 - 1.5 hours depending on when I can drag myself up but am wondering if I would be better splitting it into 2 45 min sessions (one before and one after work) - do you think I would benefit more from this?


The one thing I would like to

Posted on: Sat, 04/28/2012 - 21:39

I like it...I"m trying it out tomorrow.Thanks

Posted on: Wed, 04/25/2012 - 09:03

Wanted to thank you for this workout. For those wondering if it works, like anything its also what you do around it as far as other habits and diet but in two months using this as a base I broke through a major plateau and dropped 16lbs. From what I can tell most of that came from my waist and not my muscles (based of measurements).

As I said I also monitored my diet and did other excercise like raquetteball but this routine was the base. I started once a week and moved to twice a week. Every couple of weeks I'd change up the weight routines for variety.

Not only have I seen the impact on the waistline (from 42's to 38's) but I'm def in much better overall condition. My resting heart rate is now 58. Recovery time has also improved big time. I noticed it at softball yesterday, I ran from home to third and had my breath back before the pitcher made his next pitch.

My wife has enjoyed similar success loosing 15lbs abd going from a size 14 to a size 6.

So yes this will help, and it will make a major impact but it is not a silver bullet you have to do all the other things around it that will multiply what this workout can do for you. So thank you for taking the time to add this Jermey, it was a huge help to my wife and I.

Posted on: Wed, 10/10/2012 - 11:11

Wow, this is really great news Bob. I am starting to really workout with my wife now. It seems that my wife is the same size your wife was. How long did it take her to go from size 14 to a size 6? Also, any advice would help if you know things that she/we could benifit from

Posted on: Mon, 04/16/2012 - 03:41

I am looking to lose 15 -17kg I have the until the end of the year to do this, I want to be atleast and have some muscle definition by start of the next school year.

If I do this for 3 days a week instead of 1 (M-W-F) on a 1200 - 1700 calorie diet with low carbs, no sugar and only some healthy fats Could i achieve this?

I also walk 30 minutes a day, ride my bike a bit daily and when i get bored around the house I chuck in some Sit-ups, pushups body-weight squats.

Could I please get an answer? Thank you so very much!

Posted on: Thu, 04/05/2012 - 14:47

If i do this Daily how much Lb you think i could lose?

Posted on: Wed, 03/28/2012 - 16:47

Can this workout be done 3 days as week as a primary workout

Posted on: Mon, 03/05/2012 - 12:04

I am 68 years old and work out 3 to 5 times a week at a gym. On treadmill, I keep speed at 3.5 incline of 6 for 5 minutes. Then I increase incline to 12 for 5 minutes and then in crease incline to 18 for 5 minutes. I then drop down to 0 incline, drink water while still walking for a minute and then do 2nd rep using 6, 12 and 18 incline at 3.5 speed. Total time 31 minutes minimum because there are times I go for 40 to 45 minutes. I then work out with machines or weights for anywhere from 30 to 45 minutes. I know it is harder to loose weight the older you get but mine is coming off very slow and I assume it is because of eating habits. The majority of time, I go to gym around 10:00am and finish around 12 noon. I then eat which I think is a bad idea because I always heard eating after working out, everything turns to fat, is that correct? When is actually the best time to workout, morning, afternoon or night? By the way, I am 5'11" tall and weigh 230 and want to get down to 200lbs by June 15 of this year. Based on what I typed, I can see it has to be eating habits because I feel like I am getting the exercise needed.

Posted on: Mon, 03/05/2012 - 00:01

I'm supposed to do all this in ONE day?

Posted on: Mon, 02/20/2012 - 18:44

hey im 5'11 and weigh 225. ive been working out but mostly muscle mass. i would like to loose fat. if i do this would it make me loose fat? id like to drop to at least 175-180.
please reply and thank you.

Posted on: Mon, 02/13/2012 - 00:39


I was wondering to know since this is a 1 day/week program what should I do in other two days( I want to practice 3 days o week) considering the fact that I'm 68 kg and 170 cm and my main goal is to loose my belly fat and gain some chest and arm muscle?

please you recommend a suitable training program for my condition


Posted on: Sat, 02/04/2012 - 17:41

I am 5-8 weigh in at 16 stone, i have a lot of muscle mass due to my army days so getting under 13 stone is a struggle!! lately i have been pretty lazy and piled on a good few pounds what is the best way too lose the fat and some muscle mass, especially in my gluts??!!! i cant get any trousers too fit because my ass is rather ghetto looking...... i need to make it smaller!!!!!

cheers in advance alan

Posted on: Tue, 01/31/2012 - 16:54

hi i really like the look of this routine and will be doing it on a m-w-f routine, but i use a home gym and do not have the facilities for pull-ups or lat pull downs, any other exercises i could use to replace this