Skip Nav

45-Minute Gym Cardio And Strength Plan Program

Cardio and Tone: A 45-Minute Gym Plan

Yes! You can get a solid full-body workout in under an hour. This efficient 45-minute workout starts off with a push of cardio and finishes with a strength-training workout focused on ab and arm work.
Ready to get your sweat on? Begin with this treadmill plan.

Time Speed Incline
00:00-05:00 5.6 1.0
05:00-08:00 6.4 1.0
08:00-11:00 8.0 1.0
11:00-15:00 8.9 1.0
15:00-19:00 9.7 1.0
19:00-22:00 8.9 1.0
22:00-25:00 8.0 1.0
25:00-28:00 6.4 1.0
28:00-30:00 5.6 1.0

Keep reading for the strength-training portion of this indoor workout.

Exercise Reps Notes and Tips
Wide Squat and Bicep Curl Three sets of 12 reps Shift your weight toward your heels.
Tricep Kickbacks Three sets of 12 reps (each side) Concentrate on keeping your spine straight.
Balancing Row Three sets of 10 reps (each side) Pretend you're in Warrior 3 during this move.
Quadruped Three sets of 12 reps (each side) Tuck in your abs to stabilise your whole body.
Image Source: Shutterstock
More from POPSUGAR
From Our Partners
Kelsey Wells's 20-Minute Bodyweight Butt and Leg Workout
Ab and Arm Workout Using Paper Plates From Burn Boot Camp
HIIT Mini Resistance Band Workouts on Youtube
Low-Impact Full-Body Ariana Grande Workout From MadFit
14 Gadgets Fitness Lovers Won't Be Able to Live Without This Year
Fitness Benefits of Woodchop Exercise
How to Avoid Injuries When Exercising According to an Expert
How Can I Improve My Core Strength and Posture?
Kelsey Wells's 1-Week At-Home Workout Plan Without Equipment
Mini Resistance Band Arm Workouts on YouTube
15-Minute Mini-Resistance-Band Workouts on YouTube
Rebel Wilson's Personal Trainer Shares Weight Loss Tips
Latest Health & Fitness