Cardio and Strength Mix 28 Min Workout


sweating rumi

Hi My Friends,
Sorry for my web silence, I was working hard on a new project and you will see it soon ๐Ÿ™‚
Today’s workout is cardio but if you have followed me for a while, you know I don’t like pure aerobics; there must be some strength involved otherwise I don’t feel my body gets enough work ๐Ÿ™‚

But everybody is different, you can do just 10 or 15 minutes of this routines, adjust intervals and intensity according to your fitness level.

Exercises in this cardio and strength workout

Set your timer for 38 combo intervals 60/30, there is no rest. 60 sec max effort easier variation of a strength exercise, 30 seconds an aerobic exercise. There are 19 exercises and in the second round it is 60 sec cardio and 30 sec easy strength exercises.

1. Jumping jacks โ€“ arms up โ€“ forward
2. Squat and knee twist
3. Right โ€“ left โ€“ middle โ€“ run
4. Single leg dead lift โ€“ arms up โ€“ LEFT leg
5. Left โ€“ right โ€“ middle โ€“ run
6. Single leg dead lift โ€“ arms up โ€“ RIGHT leg
7. Jump knee forward-up โ€“ LEFT
8. Wide push up
9. Jump knee forward-up โ€“ Right
10. Shoulder width push up
11. High knees
12. Two steps โ€“ side leg raise
13. Floor shoulder press
14. Jump forward-backward
15. Abs โ€“ twist and leg raise
16. Square jump RIGHT
17. Bird dog
18. Square jump LEFT
19. Double renegade row

Question of the day

Do you like doing cardio routines? What types of aerobics do you like?

I don’t like to do pure cardio routines it always seems to me that strength exercises are more beneficial. This is not true because aerobic workouts build your aerobic capacity. Also cardio workouts are very important for your health and even for muscles. Once you increase your aerobic capacity more oxygen reach the cell of the body.

But there is a big drawback โ€“ all jumps can hurt your knees and because my plan is to workout for a lifetime, I want to preserve my joints healthy. So I do cardio and I am very cautious how I step on the floor. I try to control the jumps and have soft, gentle feet. Guys if you embrace workouts for a lifetime you need to work out wise and preserve your body! Sometimes I do jump rope and I jump lightly with a thought to safe my knees and joints.


  1. Katerina 22 October, 2012 at 12:09 Reply

    I started to workout because I wanted to be a small size. It has always been my dream, because I’ve had weight issues since I can remember. I got to the point where I would spend an hour on the elliptical bike every day.
    I got a knee injury that was supposed to heel in two weeks, but because I had put so much pressure on my knees, it took me over a month to recover fully. This turned out to be a good thing because I found one of your old routines on Youtube and for the first time, I used weights in my routine.
    I like cardio because I feel such I rush after, and I just love to sweat ๐Ÿ˜‰ but I also love the way my shoulders and arms look after doing strength routines. I found out that women can and should do strength exercises and use weight because I believe now that curves are definitely better than just being skinny!

    • Rumi 22 October, 2012 at 12:22 Reply

      Katerina, I can relate to your story. Thank you for sharing your experience! I used to put a lot stress on my body because I wanted to look better. I am so carefull to not be injured, I am maniac about this now. I watch how I feel during the workout and if needed I change and adapt weights and intensity. For example when I don’t get enough sleep and don’t push too hard in the workout, this is the perfect time to lose concentration and do something stupid.

  2. rose 26 October, 2012 at 07:10 Reply

    I have back bone slipped disc problem so is it safe to do your excercises?

    Please specify what all the excercises can i do in your videos.


    • Rumi 26 October, 2012 at 07:15 Reply

      rose, not all exercises are suitable for you. Sometimes I explain in the video about this, but not always. You should not do jumps, run, crunches. Other exercises if done with proper form should be safe, but always start slowly, do some reps and examine how you feel next day. Progress slowly!

  3. rose 31 October, 2012 at 09:42 Reply

    you are so sweet,thanks for replying Ihave love handles and arms problem so please specify what excercises can i do?

  4. atasi 8 December, 2012 at 00:12 Reply

    wonderful work, simply fabulous blending of cardio and strength training. awesome, wowsome i should say. though exercises looked easy and i enjoyed doing them too, one can feel the burn it generated which just sealed proof of their effectiveness. loved them all.

    i love your catchphrase- train like a man , look like a woman.

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