This total body strength and conditioning workout does it all! You’ll work every inch of your body plus work your heart to improve aerobic fitness. You’ll need a kettlebell, a box or bench and about 30 minutes to complete this workout.

Because you’ll quickly be working through these compound, functional movements to complete the workout for time, this strength training workout turns into quite the cardio blast. You’ll finish it sweating, muscles burning and heart pumping but feeling strong and accomplished! This CrossFit-Style “for time” workout will challenge your legs, arms, shoulders, explosive power, abs and cardiovascular endurance.

The Total Body Strength and Cardio Workout

As tough as it was, I actually really liked this workout. I was slowest on the push-ups, I completed them all as full-pushups but I had to rest quite a bit. The lunges and squats were the fastest, I only needed a few seconds of rest here and there. By the time I got to the burpees I was moving pretty slow but I kept moving to finish strong!

How to Perform This Workout

The goal of this workout is simple: finish it as fast as possible. Work through all the reps of each exercise before moving onto the next, taking rest as needed but keeping it to a minimum. Complete the entire workout for your best time.

Workout Details

Complete the following for time:

  • 100 air squats
  • 100 walking lunges
  • 100 kettlebell deadlifts
  • 50 push ups
  • 50 box jumps
  • 50 alternating kettlebell snatches
  • 25 kettlebell swings
  • 25 burpees
  • 25 sit-ups

More Workouts Like This

Loving this workout? You’ve gotta try these:

45 Minute Full-Body EMOM Workout // 30 Minute Kettlebell HIIT Workout // No-Equipment Bodyweight Workout // Total Body Countdown Workout // A CrossFit-Style Conditioning Workout

CrossFit-Style Total Body Strength and Cardio Workout