MOVEMENT – Move This

This Five-Move Cardio Strength Workout Takes Only 15 Minutes

By John Sinclair

This program is designed to enhance your cardio strength. Cardio strength refers to your ability to sustain high-intensity anaerobic activity. Generally, the movements will be intermediate to advanced exercises and will require very little rest between moves. The plan is to get the heart rate over your threshold. This is usually found when you are working out at a rate of 8 out of 10 or higher on the perceived exertion scale. So get ready to move fast, lift fast and keep going without a rest break.

The workout is designed to be a maximum of 15 minutes in duration. This is the maximal time to be stressing the anaerobic system in this particular method.


Perform each movement for 30 seconds, then immediately move on to the next move without rest. Repeat this program for a maximum of six rounds. Start with one round at a time and work your way up to six rounds. Perform this workout a maximum of two days per week.


Shuffle Change of Direction

  • Assume an athletic-ready position with your feet just wider than shoulder-width apart and your weight balanced on the front of your foot.
  • Shuffle your feet moving to the side for 5 yards.
  • Change directions without stopping and move back to the left.
  • Continue to alternate for 30 seconds, then move on to the next move.


  • From a standing position, lower yourself to the ground so that your entire front side of your body is touching the ground.
  • Get up back to your feet in any way you find it the easiest and fastest.
  • Repeat for 30 seconds.

Dumbbell Squat and Press

  • Stand with your feet wider than your shoulders, toes slightly turned out, dumbbells at shoulder height.
  • Squat down as low as you feel comfortable, then stand and press the dumbbells over your head.
  • Start lowering the dumbbells and squat at the same time.
  • Do not pause at the top or the bottom. Keep pumping up and down.
  • Release back down and repeat, then switch sides.

Dumbbell Renegade Row

  • Start with the dumbbells on the ground and assume a prone (push-up) position with your hands on the dumbbells and your feet wider than hip width.
  • Pull one dumbbell off the ground and row it up next to your ribs; your elbow stays close to your body and goes straight up.
  • Lower the dumbbell to the ground and then repeat on the opposite side.

Jumping Jack

  • Start with your feet under your hips and your hands at your sides.
  • Jump your feet wider than shoulder width, and at the same time, bring your hands up and overhead at the same time your feet hit the ground.
  • Return to the starting position.

Video credit: simonkr, Getty Images
Photo credit: jacoblund, Getty Images; Tom Casey,


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