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30-minute cardio strength bootcamp

This is the workout for you if you’re looking to keep your strength training cardio and get stronger, but not bulky. It only takes half an hour of your time and a pair of dumbbells – although you can even do without them, since most of the moves are body weight training.

Rules of the game:

Do each exercise for about 50-55 seconds, then with a few seconds in between move on to the next one (for a total of one minute). Do three rounds of each group of three moves (3 x 3 x 3min), and finish off with one minute of walking planks.

Ready, set timer – and GO!

Workout Set 1

Walking lunge

Walk forward in long, rolling steps, bringing your back knee close to the floor with every step, then kicking your back heel to butt, and lifting your knee high.

Moving push-up

Start in plank position, pulling your navel to your spine and activating your core. Step arm to side, bring chest close to the floor and elbows wide to the sides, then push up and bring your body back to the centre. Repeat to the other side.

Crunch extension

Exhale and crunch your knees to your forehead with arms reaching for ankles, then inhale and lengthen your body, reaching your arms overhead and kicking your heels out while pressing your lower back down to the mat.

Workout Set 2

Sumo squat with press

In a wide stance with knees and toes pointing in the same direction, lower your hips to knee level and bring weights down to chest height, then straighten your legs and reach your arms high overhead.

Renegade row

Start in plank position with dumbbells on the mat underneath you about shoulder-width apart. Hold your body still while pulling the dumbbell to your lower ribcage, then release. Alternate sides.

Side plank with rotation

Place your elbow on the mat, directly underneath your shoulder. Keep your body in a direct line, head to toe. Extend the other arm up and then lower it down without lowering or rotating your hips. OPTION: place your bottom knee down on the mat.

Workout Set 3

Kicking lunge

Take a long step forward, lowering back knee close to ground, then kick yourself back up. Alternate sides.

Tricep push-up

Start in plank position with wrists, elbows, and shoulders in a direct line down. Lower your torso until your elbows pass ribs, then extend your arms back up. Keep elbows close to your sides and pull shoulders away from your ears. Option: Lower knees to the mat.


Kick alternating heels out while rotating and twisting your upper body. Keep your chest open and focus on peeling one shoulder blade off the mat at a time.

The workout finisher

The walking plank

Finish your workout with one minute of walking plank. Start in plank position, pulling your navel to your spine and activating your core. Squeeze your glutes and activate lower back to extend and lift one foot off the mat at a time, then slowly lower. Alternate legs.

Please note that the information provided in the Polar articles cannot replace individual advice from health professionals. Please consult your doctor before starting a new fitness programme.

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