Ass-Kicking 9-Minute Cardio and Strength Workout for Men and Women

Have you lost hope of ever being lean and strong? Don’t give up yet because today’s workout can transform your body faster than you ever thought possible.

This workout combines cardio and strength training, which will allow you to build lean muscle while improving your cardiovascular health.

Unlike most home workouts, this one is doable even for beginner men and women. But this doesn’t mean it’s easy. You need to push yourself to complete this workout. This means taking short rests between sets and performing each exercise with intensity.

Watch the demonstrations below the video to learn proper form for each exercise.

9-Minute Cardio and Strength Workout for Men and Women

Below, is a breakdown of the 9-minute cardio and strength workout for men and women.

Plank to Downward Dog – 40 Seconds

Step Jacks – 40 Seconds

Half-Squat Jumps – 40 Seconds

Rest 20 Seconds

Push-Up to Squat Hold – 30 Seconds

Plie Squat to Calf Raise – 30 Seconds

Rest 30 Seconds

Squat to Standing Bicycle – 30 Seconds

Hand Walkouts – 30 Seconds

Rest 30 Seconds

Side to Reverse Lunge – 30 Seconds

Plank Jump Ins to Sumo Side Bends – 30 Seconds

Rest 30 Seconds

Kneeling Backbend – 30 Seconds

Seated Hamstring Stretch – 30 Seconds (Each Side)

Plank to Downward Dog

Plank to downward dog is a simple exercise that activates your entire body. It will strengthen your arms, shoulders, and core. It also loosens your hamstrings.

Keep your feet straight when in the downward dog position in order to stretch your hamstrings.

Step Jacks

This low-impact exercise will increase your circulation and warm up your muscles. Keep your hands firm when raising and lowering them – don’t just let them fall.

Keep your abs tight throughout and move as fast as possible.

Half-Squat Jumps

You probably know that squat jumps are a very challenging exercise. Well, this variation is easier yet very effective at building your lower body muscles and burning calories.

Slightly bend your knees and then jump as high as possible. Remember to land on the balls you’re your feet to reduce the impact on your legs.

Push-Up to Squat Hold

Have you ever thought of combining two of the most effective bodyweight exercises?

This combination will give you a full-body workout. The push-up will build your triceps, shoulders, and chest muscles, while the squat hold will build your leg and butt muscles.

Plie Squat to Calf Raise

Plie squats build your quads, hamstrings, and glutes. They also improve your inner thigh flexibility. And the calf raise will build your calf muscles.

Squat to Standing Bicycles

You have to be creative with bodyweight exercises, otherwise, they’ll get boring very fast. This exercise will keep things interesting by combining squats with standing bicycles.

This unique exercise will give you a full-body workout by mainly activating your glutes, leg muscles, abs, and oblique muscles.

Hand Walkouts

Many beginners find hand walkouts challenging but they’re totally worth it. They’ll give you the strength you need to perform other upper body exercises such as push-ups and planks.

Keep your abs tight and walk out with your hands as far as possible.

Side to Reverse Lunge

Side to reverse lunge is an excellent exercise for strengthening your lower body and improving your balance.

Simply lunge sideways, return to starting position and then do a reverse lunge. Then repeat the movement with the opposite leg.

Plank Jump Ins to Sumo Side Bends

If you’ve done plank jump-ins before you know they can make you sweat in seconds. Adding the sumo side bends to will even make them more effective.

Keep your ab and butt muscles tight when in the plank position to prevent your hips from sinking.

Kneeling Backbend

Kneeling backbend is an excellent stretch to loosen your hip flexors. Simply kneel on a soft surface and then bend your torso backward until your hands touch your heels. Hold that position.

Seated Hamstring Stretch

You probably know that it’s extremely important to loosen your hamstrings. Tight hamstrings can limit your mobility and prevent you from doing numerous exercises.

Do this stretch regularly if you sit for long hours.

If you want more combinations of cardio and strength training, follow this workout sequence. It has numerous fat-burning exercises that can transform your body in just a few weeks.

Learn more about the fat-blasting sequence

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