34-Minute Leg Strength With Cardio Bursts


This Move-For-Joy session is fun and sweaty. It focuses on building strength in your legs which also creates tone and definition while burning tons of calories. Grab some heavier weights and celebrate how strong your body really is with this Move for Joy session.


Printable Workout


  • Squats
  • Walk-down back bows
  • Lunge pulses
  • Bicycles
  • Pushups
  • Plank
  • Slow mountain climbers to the side
  • Boxer shuffle/dance party
  • Standing knee pull
  • Up + out jacks

Structure: 4 sets in ABAB, CDCD pattern then a break. 

Set 1

  • A-30x Reverse lunges (15/leg)
  • B-15x Ski to sumo squat jumps
  • C-20x side squat walks
  • D-20x pop squats

Set 2

  • A-15xBurpees to squat hold
  • B-15x Squat to press
  • C-20x 180 squat jumps
  • D-15 Deadlifts

Cool down & stretch

Equipment You'll Need

  • Heavier weights
  • Optional mat

Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.


Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!


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