Strength and Cardio Workout Plan (3 Day)
Strength patterns mixed with cardio bursts, three sessions a week. Bodyweight only, 30 to 45 second rests, heart rate high throughout.
- Days per week
- 3
- Session length
- 29–31 min
- Exercises
- 18
- Level
- Intermediate
- Equipment
- No equipment
Your week
- MonDay 1 · Hybrid Circuit A
- TueRest
- WedDay 2 · Hybrid Circuit B
- ThuRest
- FriDay 3 · Hybrid Circuit C
- SatRest
- SunRest
Free on iPhone and Android, or adjust it in the web planner
The workouts
Day 1 — Hybrid Circuit A
Lower–push–pull–hinge + cardio + core. Rest ~45s after strength moves and ~30s after cardio. Complete 3 rounds.
About 29 minutes · 6 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Squat mRest 45s | 3 × 12 | 45s | |
| 2 | Incline Push upRest 45s | 3 × 12 | 45s | |
| 3 | Bodyweight Standing RowRest 45s | 3 × 10 | 45s | |
| 4 | Bodyweight Good MorningRest 45s | 3 × 12 | 45s | |
| 5 | Low JacksRest 30s | 2 × 30 | 30s | |
| 6 | Dead BugRest 45s | 3 × 12 | 45s |
Day 2 — Hybrid Circuit B
Unilateral emphasis + core stability + steady cardio. Rest 45s after strength moves and 30s after cardio. Complete 3 rounds.
About 29 minutes · 6 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Bodyweight Reverse Lunge with Overhead ReachRest 45s | 3 × 10 | 45s | |
| 2 | InchwormRest 45s | 3 × 8 | 45s | |
| 3 | Transverse Step UpRest 45s | 3 × 10 | 45s | |
| 4 | Plank arm liftsRest 45s | 3 × 10 | 45s | |
| 5 | Jack StepRest 30s | 2 × 30 | 30s | |
| 6 | Bicycle CrunchRest 45s | 3 × 16 | 45s |
Day 3 — Hybrid Circuit C
Progression with hinge/row combo and faster intervals. Rest 45s after strength moves and 30s after cardio. Complete 3 rounds.
About 31 minutes · 6 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Sumo Squat mRest 45s | 3 × 12 | 45s | |
| 2 | Push up mRest 45s | 3 × 12 | 45s | |
| 3 | Bodyweight Standing One Arm Row (with towel)Rest 45s | 3 × 10 | 45s | |
| 4 | Glute Bridge Two Legs on FloorRest 45s | 3 × 15 | 45s | |
| 5 | Mountain ClimberRest 45s | 3 × 24 | 45s | |
| 6 | Russian TwistRest 45s | 3 × 16 | 45s |
About this plan
Three sessions a week mixing strength patterns with cardio bursts, three sets of everything, thirty to forty-five second rests, bodyweight only.
Day one runs squats, incline push-ups, standing rows, bodyweight good mornings and low jacks. Day two moves to reverse lunges with an overhead reach, inchworms, transverse step-ups, plank arm lifts and jack steps. Day three covers sumo squats, push-ups, one-arm towel rows, glute bridges at fifteen and mountain climbers.
The hybrid structure exists because most people want both and have time for one. Alternating a strength movement with a cardio burst means the heart rate stays elevated through the strength work, so a thirty-minute session covers ground that would otherwise take two.
The trade-off is honest and worth knowing: you will not get as strong as you would on a dedicated strength plan, and you will not build as much aerobic base as you would running. What you get is a solid amount of both, which for most people is a better outcome than being good at one and neglecting the other.
Thirty to forty-five second rests are the number that makes the hybrid work. Longer and it becomes a strength session with some cardio; shorter and the strength movements degrade into conditioning.
The transverse step-up on day two is a step-up performed at an angle rather than straight ahead, which brings the gluteus medius into a movement that would otherwise be quad and glute max. Small change, useful difference.
Progress by adding reps to the strength movements and holding the rests where they are. Cutting rest further pushes the plan toward pure conditioning.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android. Want something built around your own schedule and equipment instead? Try the free workout planner.
