30 Min Superset STRENGTH & CARDIO Shred | Build Strength | Burn Fat

Torch fat, build strength, and push your endurance in this 30-minute Full Body Strength & Cardio Superset Shred. Using a wave format that balances heavy lifts with cardio-core bursts, you’ll sculpt lean muscle, boost your metabolism, and leave drenched in sweat—all in half an hour.

I used a set of 10kg/22 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
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💪 EQUIPMENT NEEDED:

~Dumbbells
~Floor mat
Optional: water, towel, space to move!
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⏱ FORMAT:

Wave Supersets:
• Round 1 → Strength 40s / Cardio-Core 20s
• Round 2 → Strength 30s / Cardio-Core 30s
• Round 3 → Strength 20s / Cardio-Core 40s
Core Finisher
~30 minutes total including warm-up & cool-down
🔥 Burn: ~265 calories (approx.)

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🧠 SET YOUR FITNESS WATCH TO:

“High Intensity Interval Training” or “Workout” depending on your weights, pace, and intensity.
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📋 WORKOUT DETAILS:

🔹 Superset 1
1️⃣Goblet Squat Pulse
2️⃣ Predator Jacks

🔹 Superset 2
1️⃣DB RDL
2️⃣6 High Knees to Sprawl

🔹 Superset 3
1️⃣Chest Press Leg Lowers
2️⃣ Plank Jack Shoulder Taps

🔹 Superset 4
1️⃣DB X Body Thruster
2️⃣Lateral High Knee Run

🔹 Superset 5
1️⃣Deadlift to Row
2️⃣Burpee

🧨 Core Finisher - 2 x (30 secs work/10 secs rest)
1️⃣Bent Knee X Body Crunch
2️⃣Army Plank Crawl
3️⃣Reverse Crunch

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🛒 SHOP MY GEAR (Affiliate Links):

Dumbbells I Use: https://amzn.to/4l9yIET
Floor Mat: https://amzn.to/44kBVKp

🎧 Like the music? Check out my Epidemic Sound playlist here:
https://share.epidemicsound.com/ayddb...

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💬 Drop a comment below:

Do you prefer to keep your strength and cardio separate, or combine them in one workout like this?

#strengthandcardio #superset #garagefitnessgirl