For General Fitness with Strength and Cardio Balance
Warm-up (10 min): Dynamic stretching + light cardio (jump rope or jogging)
Strength Training (40-45 min):
Squats (barbell back or front): 4 sets of 6-8 reps
Deadlifts: 3 sets of 5 reps
Olympic lifts (clean & jerk or snatch): 3-4 sets of 3-5 reps
Accessory lifts like lunges or rows: 3 sets of 8-12 reps
Cardio Finisher (15-20 min): Choose one
HIIT: Sprint 30 seconds, walk 1 min, repeat 6-8 rounds
Rowing machine intervals: 200m sprint, 100m easy row, repeat 5 times
Stair sprints or jump rope circuits
Cooldown & Stretching (5-10 min)
Circuit style training combining strength & cardio:
5 rounds of:
10 barbell squats (moderate weight)
15 kettlebell swings
20 pushups
30-second jump rope
10 deadlifts (light to moderate weight)
Rest 60 seconds
Finish with 10-15 min steady-state cardio like moderate cycling or jogging.
Focus on heavier strength training (3-5 reps per set) with longer rest (2-3 minutes) between sets.
Add 2-3 sessions per week of moderate-intensity steady-state cardio: 20-30 minutes jogging, cycling, or swimming.
On heavy lifting days, keep cardio moderate or as short HIIT sessions to avoid overtraining.
On cardio-focused days, keep strength training lighter or focus on mobility and accessory work.
Ensure proper nutrition and recovery with adequate protein, carbs, and rest.