Here’s a full-body workout routine that includes both strength and cardio exercises.

Trainer Tip: Warming up with dynamic stretches allows you to break a sweat, and it also prevents injuries. Keep your core engaged for the best results. Be sure to stretch before and after your workout.

Warm-up (3 minutes)

  • Jog in place for 30 seconds
  • Jumping jacks for 30 seconds
  • Bodyweight squats for 30 seconds
  • High knees for 30 seconds

Rest for 30 seconds

Circuit 1 (6 minutes)

  • Push-ups for 30 seconds
  • Lunges for 30 seconds (alternating legs)
  • Mountain climbers for 30 seconds

Rest for 30 seconds repeat the circuit once more

Circuit 2 (6 minutes)

  • Dumbbell bicep curls for 30 seconds
  • Dumbbell shoulder press for 30 seconds
  • Plank for 30 seconds

Rest for 30 seconds and repeat the circuit once more

Cardio (5 minutes)

  • Burpees for 1 minute
  • Jumping jacks for 1 minute
  • High knees for 1 minute

Rest for 1 minute and repeat the circuit once more

Cool-down (3 minutes)

  • Stretch your arms and shoulders
  • Stretch your quads
  • Stretch your hamstrings
  • Stretch your calves

This workout is designed to target all major muscle groups while also providing a cardiovascular challenge. Adjust the weight of the dumbbells and the intensity of the cardio exercises to your fitness level. Don’t forget to stay hydrated and listen to your body throughout the workout. Good luck, and have a great National Fitness Day!