To strength train or get your cardio on? That is the question—but it really shouldn’t be.
Most gym-goers think you have to choose between the two fitness routines—but you can get the best of both worlds at once. If you’re strapped for time (and when aren’t you?), it’s totally possible to build muscle while boosting your heart rate and burning major calories.
We tapped six top trainers for their favorite strength-meets-cardio all-in-one workouts so you can make your gym time work double duty.
When it comes to total-body benefits, the Turkish get-up takes the cake. In a single move, you build head-to-toe strength, stability, and muscular coordination—all while jacking up your heart rate in a huge way, says Winnipeg-based certified exercise physiologist and kinesiologist Gavin McHale, C.E.P. To up the cardio benefits even further, perform them AMRAP-style (as many reps as possible).
How to nail the Turkish get-up: Lie on the floor on your back with a kettlebell next to your right side. Roll toward the bell, grab the handle with both hands using an overhand grip, then roll back onto your back. Shift the bell to your right hand and press it over your right shoulder until your elbow is locked out. The weight should rest flat against the back of your forearm. Bend your right knee to plant your foot firmly on the floor, and leave your left leg extended. This is the starting position.
From here, roll up onto your left forearm and then your left hand, keeping you right arm locked out over your shoulder. Press through your left hand to a tall seated position. Next, press through your right foot to thrust your hips up so that your torso forms a straight line from right knee to right shoulder. Swoop your left leg under your hips and behind you until your left knee is in line with your left hand. Shift your weight and push up into a half-kneeling position so your torso is vertical and left hand is off of the floor. Next, push through your left foot to stand up, keeping right arm still locked out over your shoulder. Pause, then slowly reverse the movement to return the bell to the floor. That’s one rep. Repeat on the opposite side, resting as needed between reps. (Master your form before adding weight.)
Move 1: Pullups: Unless you are able to churn out at least 10 unassisted pullups in a row, perform assisted pullups using a resistance band or assisted pullup machine. Tie a large looped resistance band over a pullup bar, grab the bar with an overhand grip that’s just wider than shoulder-width apart, and place your feet in the sling created by the band. Hang here with your core braced, then squeeze your shoulder blades down and together and pull through your arms to lift your body up toward the bar. When your collarbones reach the bar, pause, then slowly reverse the movement to return to start. That’s one rep.
Related: Can’t Do Pullups? These Moves Will Get You There
Move 2: Burpees: Get in a high-plank position, with your hands directly under your shoulders and your body forming a straight line from head to heels. Pull your shoulders away from your ears and brace your core. From here, lower your chest toward the floor to perform a pushup, allowing your elbows to flare out diagonally from your body as you do so. At the top of the pushup, jump your feet forward so that they land on the floor outside of your hands. Explosively jump straight up into the air, reaching your arms overhead. Land in a squat position. That’s one rep.
This all-over workout’s rotates through exercises that work different muscle groups, allowing you to perform each move back-to-back and keep your heart rate up, says Amanda Pezzullo, C.S.C.S., Equinox Chicago Loop Tier X manager.
Move 1: Half-kneeling cable chops: Attach a D-shaped handle to a cable machine positioned at shoulder height. Stand with the machine on your right and lower down so your left knee is on the ground. Rotate to the right to grab the handle above your right shoulder with both hands and brace your core. From here, rotate your torso to pull the handle down and to the left of your body. Pause, then reverse the movement to return to start. That’s one rep. Perform 10 reps, then repeat on the opposite side.
Move 2: Kettlebell deadlifts: Stand with your feet shoulder-width apart, with a kettlebell on the floor in between your feet. Keeping your back flat, push your hips back and slightly bend your knees to grab the bell’s handle with both hands, using an overhand grip. From here, thrust your hips forward and straighten your knees so you come to stand with the kettlebell flat against your body. Pause, then slowly reverse the movement to return to start. That’s one rep. Perform 10 reps.
Move 3: Reverse lunge to single-arm cable row: Move the D-shaped cable machine handle to knee height. Stand tall facing the machine with your feet hip-width apart, holding the handle with your right hand and your palm facing in. Pull your shoulders back and brace your core. From here, take a giant step back with your right foot, then bend your knees to lower into a lunge. Pause and row the handle to the side of your torso, keeping your elbow pointed straight back behind you. Pause, reverse the row, and then press through your front foot to return to standing. That’s one rep. Perform 10 reps and then repeat on the opposite side.
Move 4: Pushup to side plank hold: Get in a high-plank position with your hands just wider than your shoulders and your body forming a straight line from head to heels. Brace your core. From here, perform a push-up by bending at the elbows and lowering your body until your chest nearly touches the floor. Allow your arms to flare out diagonally from your body. Pause, then drive through your hands to return to start. Then, lift your right hand, rotate your hips, and stack your right foot on your left to get into a side plank position. Pause, then reverse the movement to return to start. Perform another pushup and rotate into a side plank on the opposite side. That’s one rep. Perform 10 reps.
Move 5: Cardio sprint: Run, bike, or row as fast as you can for two minutes.
Combine two strength exercises and one cardio drill and you’ve got a simple total-body circuit that will help you hit all of your goals, says celebrity trainer Kyle Brown, C.S.C.S. Perform them with timed work and rest intervals to really hone your cardio.
Move 1: Knee-to-chest walking lunge: Stand tall with your feet hip-width apart and hold a pair of dumbbells down at your sides with your palms facing your body. From here, take a giant step forward with one foot so that your back heel pops up. Then slowly bend your knees to lower your body into a lunge. Pause, then drive through your front heel to stand back up, and lift your back leg forward and up until your knee meets your chest. Lower your foot to return to a standing position. Repeat on the opposite side. That’s one rep.
Move 2: Dumbbell renegade row: Place a pair of hex dumbbells on the floor just wider than shoulder-width apart. Get down into a plank position so your body forms a straight line from head to heels and grab the dumbbells with a neutral grip. Brace your core. From here, row one weight up toward your upper abs, keeping your elbow pointed straight back behind your body. Pause, then lower the weight to return to start. Repeat on the opposite side. That’s one rep.
Move 3: Ice skaters: Stand tall with your feet hip-width apart and arms down by your sides. From here, bend your knees and hop to the right, landing on your right foot, while sweeping your left foot diagonally behind your right leg and swinging your arms across your body. Repeat in the opposite direction. That’s one rep.
This high-intensity workout alternates between rowing and performing 45-seconds of bodyweight exercises (AMRAP, or ‘as many reps as possible’) to really hone in on cardio while building strength, says Lisa Niren, certified group fitness instructor at CITYROW in New York City. Move as quickly as possible between exercises to keep your heart rate up and fatigue your muscles. Each time you perform the circuit, try to finish it in less time that you did before.
Nail your rowing form: Sit on a rowing machine with your feet secured on the foot pedals. Sit up straight and bend forward at the hips to grab the handle with both hands, using an overhand grip. Drive through the foot pedals to extend your legs, then squeeze your shoulders back to row the handle to your upper abs. Lean back just slightly as you row the handle toward you. Reverse the move to return to start, and immediately repeat.
AMRAP Move 1: Pushups: Get in a high-plank position with your hands just wider than your shoulders, with your body forming a straight line from head to heels. Brace your core. From here, perform a push-up by bending at the elbows and lowering your body until your chest nearly touches the floor. Allow your arms to flare out diagonally from your body. Pause, then drive through your hands to return to start. That’s one rep.
AMRAP Move 2: Plank: Get down in a low-plank position with your forearms on the floor so that your elbows are in line with your shoulders and your body forms a straight line from head to heels. Brace your core. Pretend you’re digging your forearms into the floor and pulling them toward your feet. Hold for 45 seconds.
AMRAP Move 3: Bodyweight squats: Stand tall with your feet shoulder-width apart, and hold your arms straight out in front of you at shoulder-level. Brace your core. From here, push your hips back and bend your knees to lower your body as far down as you can. Pause, then push through your heels to return to start. That’s one rep.
AMRAP Move 4: Alternating forward lunges: Stand tall with your feet hip-width apart and hands on your hips. Brace your core. From here, take a big step forward with your right foot, then bend your knees to lower your body toward the floor. Pause, then press through your front foot to return to start. Repeat on the opposite side. That’s one rep.
AMRAP Move 5: Alternating step-ups: Stand tall and hold a pair of dumbbells at your sides with your palms facing in. Place your right foot firmly on the rowing machine’s fixed base, and transfer all of your weight to that leg. Drive through your right foot to straighten your right leg and raise your body to a standing position on top of the base. Pause, then slowly bend your right leg to lower to start. That’s one rep. Repeat on the opposite side.
Move 1: Eccentric bodyweight squats: Stand tall with your feet shoulder-width apart and hold your arms straight out in front of you at shoulder-level. Brace your core. From here, push your hips back and bend your knees to lower your body as far down as you can for a count of five seconds. Pause, then push through your heels to quickly return to start. That’s one rep. Perform 10.
Move 2 & 4: Inchworms: Stand tall with your feet hip-width apart. Keeping your legs as straight as possible and your back flat, bring your hands to the floor and walk them forward until you’re in a high-plank position with your body forming a straight line from head to heels. Pause, then walk your feet forward to your hands. That’s one rep. Perform five.
Move 3: Shoulder protractions and retractions: Get down in a low-plank position with your forearms on the floor so that your elbows are in line with your shoulders and your body forms a straight line from head to heels. Brace your core. Pretend you’re digging your forearms into the floor and pulling them toward your feet. Hold. From here, round your upper back by flaring your shoulder blades out and away from each other. Pause, then pull your shoulder blades back and together so that they sink down in between your shoulders as far as possible. The only thing that will move is your shoulder blades. That’s one rep. Perform 10.