37-Minute Legs Alternating Cardio + Strength


This Move-For-Joy session alternates between a cardio exercise and a strength exercise to maximize both calorie burn & toning. The warm-up is standing core so you will get activation of your abs as well. If you can stay aware of your core through the workout you will get some great ab work as well. If you need to shorten it you can cut out the 4th set and go straight to your cool down. That will put you at 32 minutes. You can also do this without dumbbells and still get a ton of benefit. 


Printable Workout


  • 2 twists +knee
  • Wide stance oblique bends
  • X abs toe touch twists
  • Dead-lift w/rotation
  • Tabletop slides
  • Standing crunch pulls
  • Single leg kick crunch
  • Knee to elbow cross crunch


  • 8 sets of 2 exercises each broken down into groups of 2 with 1-minute water break in between.
  •  30 seconds on, 10 off

Set 1 (2 exercises 2x for 2 sets)

  • Jump Lunges
  • Weighted lunges
  • Pop squats
  • Weighted sumo squats

Set 2 (2 exercises 2x for 2 sets)

  • 180 jump squats
  • Weighted squats w/weight at chest
  • Butt Kickers
  • Dead lifts

Set 3 (2 exercises 2x for 2 sets)

  • Lunge to squat hops
  • Weighted lunge to squat
  • Power skips
  • Calf raises

Set 4 (2 exercises 2x for 2 sets)

  • Squat jacks
  • Weighted squat hold
  • One hop jumps
  • Weighted glute lifts

Cool Down & Stretch

Equipment You'll Need

  • Dumbbells (medium to heavy weight)

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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