40-Minute Super Sweaty Leg Strength & Cardio For People Who Get Bored Easily


This Move-For-Joy session is a super fun one with HIGH calorie burn. Every single movement is different which makes it go by fast. Get ready to sweat, laugh and feel strong. 


Printable Workout


  • Ankle rolls
  • Shoulder rolls
  • Squats
  • Calf raises
  • Spine flex with step back
  • Boxer shuffle
  • Split jacks
  • Wide squat hold w/ torso tilts
  • One leg dead-lift w/fly

Structure: 4 sets of 3 exercises. 30 on 10 off. 4 sets then one minute break. Finish with 5 minutes of core. 


Round 1 Set 1

  • Weighted sumo squats
  • 3-pulse sumo squats
  • Pop squats

Round 1 Set 2:

  • Weighted side lunge
  • Side lunge w/ jump
  • Skaters

Round 1 Set 3:

  • Switch foot burpees
  • Burpee squat hold
  • Jumping burpees

Round 1 Set 4:

  • Weighted lunges
  • Lunge pulse
  • Jumping lunges

Round 2 Set 1:

  • Weighted dead-lifts (R)
  • Weighted dead-lifts (L)
  • Butt kickers

Round 2 Set 2:

  • Weighted squat walks
  • Wide squat to ski squat
  • Squat hold

Round 2 Set 3:

  • Squat w/ weights at shoulders
  • Squat jacks
  • Jump squats

Round 2 Set 4:

  • Jumping jacks
  • Inside outside jacks
  • Jump rope (without a rope)

5-Minute Core

  • Pilates core engagement exercise
  • Ab bikes
  • Leg lifts & lowers
  • Swimmers
  • Side plank (R)
  • Side plank (L)
  • Toe touch crunches
  • Plank

Cool down & stretch


Equipment You'll Need

  • Heavy dumbbells
  • Optional excercise 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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