When it comes to building strength, many of my clients instinctively reach for heavy weights or dedicate hours to the gym. However, you can achieve remarkable results with just your body weight (or minimal equipment) and a few well-chosen exercises. I’ve put together the best aerobic workout to boost both your strength and overall fitness.

This aerobic workout is designed to enhance cardiovascular endurance while building functional strength throughout your body. By combining high-intensity movements with strength-building exercises, you’ll improve stamina and muscle tone—all in a short, efficient routine that easily fits into your day.

Let’s dive into everything you need to know about the ultimate aerobic workout for improving strength.

The Workout

What you need: Just your body and a single dumbbell! This workout is designed to build strength while enhancing cardiovascular endurance. Depending on your intensity, it will take about 15 to 20 minutes to complete.

The Routine:

  1. High Knees to Reverse Lunges (3 sets of 12 reps per side)
  2. Plank to Shoulder Tap (3 sets of 10 reps per side)
  3. Jump Squats (3 sets of 15 reps)
  4. Dumbbell Woodchopper (3 sets of 10 reps per side)

Directions:

  1. Circuit 1: Start with high knees to reverse lunges, followed by plank to shoulder taps and jump squats. Perform the listed reps and repeat as many rounds as possible in 3 to 5 minutes, depending on your desired workout duration.
  2. Rest: Take a moment to catch your breath and hydrate.
  3. Circuit 2: Perform the dumbbell woodchopper for the listed reps, then repeat Circuit 1 for another 3 to 5 minutes.
  4. Rest: Recover before attempting a second round of each circuit.

Exercise Instructions

1) High Knees to Reverse Lunges

This exercise merges the aerobic intensity of high knees with the strength-building benefits of lunges. It targets your quadriceps, hamstrings, and glutes while also enhancing coordination and balance.

  1. Stand tall with your feet hip-width apart.
  2. Quickly lift your right knee toward your chest.
  3. Immediately step your right foot back into a reverse lunge, lowering your body until your left thigh is parallel to the ground.
  4. Push through your left heel to return to the starting position.
  5. Repeat on the opposite side, alternating legs with each rep.

2) Plank to Shoulder Tap

This exercise targets the core, shoulders, and stabilizing muscles, helping to improve balance and coordination while challenging your core stability.

  1. Start in a high plank position with your hands directly under your shoulders and your body aligned from head to heels.
  2. Lift your right hand and tap your left shoulder, keeping your hips as steady as possible.
  3. Return your right hand to the ground and repeat the motion with your left hand, tapping your right shoulder.
  4. Continue alternating taps, engaging your core to maintain stability throughout the exercise.

3) Jump Squats

Jump squats are a powerful exercise that strengthens the lower body, especially the quads, hamstrings, and glutes, while also boosting your heart rate and enhancing aerobic capacity.

  1. Stand with your feet shoulder-width apart, arms at your sides.
  2. Lower into a squat, keeping your chest lifted and ensuring your knees stay aligned over your toes.
  3. Explode upward into a jump, reaching your arms overhead.
  4. Land softly back into the squat position and immediately transition into the next jump.

Dumbbell Woodchopper

The dumbbell woodchopper is a dynamic exercise that targets the obliques, core, and shoulders, while also enhancing rotational strength and power.

  1. Stand with your feet shoulder-width apart, holding a dumbbell with both hands in front of you.
  2. Twist your torso to the right, bringing the dumbbell down by your right hip as you slightly bend your knees.
  3. In one fluid motion, lift the dumbbell diagonally across your body to the left, extending your legs as you twist.
  4. Return to the starting position and repeat for the specified reps before switching sides.
Share this post