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Get Bigger, Faster, and Stronger with this Intense Cardio Workout with Squat

Today’s…

workout of the day, we are going to be doing a Intense Cardio Workout with Squat. This is a great lower body workout that will work on strength and cardio, to help build lean muscle. 

Cardio Round 1…

For today’s cardio, we are going to be doing a 2 mile run on the treadmill followed by a 15 minute ride on the stationary bike. This is a great way to get your muscles loosened up and the blood flowing. After doing this cardio, you will be ready to get after the weight circuit of this workout! 

Circuit…

For our circuit today we will be doing a 4 exercise circuit which we will do 5 rounds of. How fast your move through the circuit is totally up to you, just be sure to complete the set number or reps for each exercise.
 
There is also a small ab circuit to do once you have completed the weight section of this workout. Abs will be 3 rounds of 4 different exercises! 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

Intense Cardio Workout with Squat:

Intense Cardio Workout with Squat

Cardio:

 – 2 mile run on the treadmill

 – 15 minute ride on the stationary bike

  

-Circuit:

 – 5 rounds of the following:

    – 10 reps of Barbell squat

    – 10 reps of dumbbell lunges

    – 10 reps of calf raises

    – 10 reps of dumbbell deadlifts

 

 

Abs:

 – 3 rounds of the following:

    – 20 reps of toe touches

    – 40 reps of flutter kicks

    – 10 reps of leg pull ins

    – 30 second high plank

   

Barbell Squat:

Dumbbell Deadlifts:

Dumbbell Lunges:

Calf Raises:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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