45 Minute Cardio Workout For Weight Loss

Want to lose weight and get fit? There are tons of ways to do it, but the most effective methods are also some of the most boring.

You can jog around your neighborhood. Or you can walk up and down stairs. You can lift weights at the gym. You could even try running a marathon!

But what if we told you there’s a way to get in shape and improve your health without having to change up your routine?

That’s right: cardio workouts are an easy way to burn fat without putting too much strain on your body or your time schedule. And they don’t need to be long—we’ve got a 45-minute cardio workout for weight loss that’ll whip you into shape in no time!

Right here on Buy and Slay, you are privy to a litany of relevant information on workout for beginners, high intensity workout for weight loss at home, lose body fat workout, and so much more. Take out time to visit our catalog for more information on similar topics.

45 Minute Cardio Workout For Weight Loss

Theses workouts are designed to help you maximize your time in the gym. Sessions are short, intense, calorie-burning, and sweat-drenching.

You will get in the gym, warm up, and blast it out. There will be no need for cardio. You will burn fat while building or maintaining your existing muscle tissue.

Super Shred Workout Overview

Here is how it works. Each 40-minute session is comprised of the following blocks:

Block 1

8 minute timed set using two compound exercises. This block will challenge the muscles, stimulating hypertrophy (muscle growth) while elevating your heart rate and causing you to burn through calories. Rest exactly 2 minutes after this block. This will give you time to prep the treadmill or stepper for block 2.

Block 2

8 minute timed HIIT (high-intensity interval training) cardio block, using dumbbell or bodyweight exercises and either a treadmill or an aerobics stepper. During this block you will get the intense fat-burning benefits of HIIT cardio, and combine them with additional resistance training exercises that will challenge your upper and lower body, helping you to look your best. Rest 2 minutes after this block. Drink water and prep your dumbbells for block 3.

Block 3

8 minute timed set using two isolation exercises. By now you are sweat-drenched and halfway home. This block will continue to challenge major muscle groups while helping to keep your heart rate elevated. Rest exactly 2 minutes after this block, then return to the stepper or treadmill for block 4.

Block 4

8 minute timed HIIT (high-intensity interval training) cardio block, using dumbbell or bodyweight exercises and either a treadmill or an aerobics stepper. You will be utilizing different dumbbell or bodyweight exercises that will help you to round out an amazing fat-burning session. Following this block, perform a 2-minute cool-down consisting of a walk at a normal pace.

Workout Schedule

Here is a sample weekly schedule. You will be performing four calorie-incinerating workout sessions per week.

  • Day 1 – Upper Body Workout A
  • Day 2 – Lower Body Workout A
  • Day 3 – Off
  • Day 4 – Upper Body Workout B
  • Day 5 – Lower Body Workout B
  • Day 6 – Off
  • Day 7 – Off

Block Breakdown

Block One

During block one, you will pick a dumbbell weight that will be challenging for both of the listed exercises. Ideally, you want to choose something that would allow you to perform about 10-12 reps per set with.

Alternate between exercises, keeping rest between between sets to a bare minimum. If you need a few seconds between sets to catch your breath, take it, but no more! 

Flip-flop back and forth between the 2 exercises listed in this block. Perform as many reps as you can per exercise, and stop a set when you come close to failure. Continue this pattern of alternating exercises, and performing as many reps as possible, until your 8 minutes are up.

Use a timer on your phone, if possible.

Here are the block one exercises for each workout:

  • Upper Body Workout A – Dumbbell bench press and two arm dumbbell row
  • Lower Body Workout A – Goblet squats and dumbbell stiff leg deadlifts
  • Upper Body Workout B – Seated Arnold press and lat pull down or pull ups
  • Lower Body Workout B – Squats or leg press and reverse dumbbell lunges

Block Two

During block two you will alternate between 30 seconds of running/fast stepping and 30 seconds of resistance training. The pattern is as follows:

  • 30 seconds of running/fast stepping
  • 30 seconds, exercise #1
  • 30 seconds of running/fast stepping
  • 30 seconds, exercise #2
  • 30 seconds of running/fast stepping
  • 30 seconds, exercise #3
  • 30 seconds of running/fast stepping
  • 30 seconds, exercise #4
  • 30 seconds of running/fast stepping
  • 30 seconds, exercise #1
  • 30 seconds of running/fast stepping
  • 30 seconds, exercise #2
  • 30 seconds of running/fast stepping
  • 30 seconds, exercise #3
  • 30 seconds of running/fast stepping
  • 30 seconds, exercise #4

As you can see, this 8 minute block has you rotating between 4 total exercises. These exercises are listed below in the individual workouts.

Block 3

Block three is performed just like block one, but using the following exercises:

  • Upper Body Workout A – Incline dumbbell flye and straight arm lat pull down
  • Lower Body Workout A – Leg extensions and leg curls
  • Upper Body Workout B – Side lateral raise and reverse pec dec
  • Lower Body Workout B – Hack squats and reverse hack squat

Block 4

Block four is performed just like block two, but using a different set of exercises. These exercises are listed below.

Intense Super Shred: 40 Minute Fat Blast Workout

Upper Body Workout A

Block 1
Dumbbell Bench Press
Two Arm Dumbbell Row
Block 2
Exercise #1 – Push Ups
Exercise #2 – Side Lateral Raise
Exercise #3 – Alternating Dumbbell Curls
Exercise #4 – Standing Two Arm Overhead Tricep Extension
Block 3
Incline Dumbbell Flye
Straight Arm Lat Pull Down
Block 4
Exercise #1 – Close Grip Push Ups
Exercise #2 – Bent Over Dumbbell Raise
Exercise #3 – Dumbbell Upright Row
Exercise #4 – Dumbbell Hammer Curl

Lower Body Workout A 

Block 1
Goblet Squats
Dumbbell Stiff Leg Deadlift
Block 2
Exercise #1 – Dumbbell Jump Squats
Exercise #2 – Standing Calf Raise (holding 2 dumbbells)
Exercise #3 – Plank
Exercise #4 – Dumbbell Side Lunge
Block 3
Leg Extensions
Leg Curls
Block 4
Exercise #1 – Dumbbell Wall Squats
Exercise #2 – Dumbbell Rocking Calf Raise
Exercise #3 – Ab Wheel Rollouts or Floor Crunch
Exercise #4 – Dumbbell Reverse Lunge

Upper Body Workout B 

Block 1
Seated Arnold Press
Lat Pull Down or Pull Ups
Block 2
Exercise #1 – Push Ups
Exercise #2 – Standing Dumbbell Press
Exercise #3 – Dumbbell Curl to Nose
Exercise #4 – Dumbbell Kickbacks
Block 3
Side Lateral Raise
Reverse Pec Dec
Block 4
Exercise #1 – Close Grip Push Up
Exercise #2 – Two Arm Dumbbell Row
Exercise #3 – Reverse Grip Dumbbell Curl
Exercise #4 – Bench Dips

Lower Body Workout B 

Block 1
Squats or Leg Press
Reverse Dumbbell Lunge
Block 2
Exercise #1 – Burpees
Exercise #2 – Standing Calf Raise (holding 2 dumbbells)
Exercise #3 – Rolling Plank (From plank position, lift and arm and move to your side. Alternate between arms)
Exercise #4 – Dumbbell Lunge
Block 3
Hack Squats
Reverse Hack Squats
Block 4
Exercise #1 – Mountain Climbers (From a push ups position, bring a knee forward, alternating legs)
Exercise #2 – Dumbbell Rocking Calf Raise
Exercise #3 – Sit Ups or Dumbbell Side Bends
Exercise #4 – Dumbbell Side Lunge

Workout For Beginners

At some point, everyone is a beginner at any given talent or skill. When it comes to exercise, it is no different. For beginners, though some people may have a fuzzy memory of playing sports as a child, getting into (or back into) working out may seem overwhelming.

No matter which category you identify with most, starting into a physical fitness program and feeling like a beginner can seem like a scary and daunting task. With that in mind, we made this video specifically for those who have no formal training or experience following an exercise routine as a way to ease into working out. We have chosen exercises that can be modified to be easy, but can also be modified to be difficult so even if you are starting with very little strength, this routine can work for you and if you are starting from having some strength but just a bit out of shape then this routine can also fit your needs as well.

For example, if you know you are particularly weak in your legs then you can limit the distance you move with each exercise motion to make that particular exercise easier to complete. Where if you know you have strong legs then you can attempt a more full range of motion as long as you can comfortably control your body through that full range. Everyone is different so everyone will need to start at a different level of difficulty and the only way you can decide what is right for you is by trying it and listening to your body.

In this video we go through two set of 10 repetitions, meaning we will do 10 motions of each exercise, pause for a small rest then complete another 10.  Now, though that is what we use in the video you do have to or need to start there. In fact it would be better to start with just a few repetitions (4-6) and only do one set until you know how your body will react to the entire routine. If you are not sore or in discomfort the next day then by all means add more repetitions or sets until you do start to feel a small amount of soreness the next day.  Once you hit that point try to focus on improving your form by completing a more full range of motion every time you do this video again.  And once you can do this exercise with perfect form and full range, then you can add additional weight to make each exercise harder.

One of the best pieces of advice I can give to beginners is this; no matter how quickly you want to see results take your time and progress slowly.  If you start well below what you think you are capable of and slowly increase it will not only improve your chances of sticking with an physical fitness routine but it will also drastically reduce your chances for injury and overtaxing yourself and giving up.

Low Impact for Beginners

Warm Up
(1 Set of 20 Seconds for each motion)

Total Body Strength and Toning
(2 Sets of 10 repetitions for each movement)

  1. Alternating Lunge
  2. Push Up
  3. Squat
  4. Bent over Arm Circles
  5. Ice Skaters
  6. Lateral Arm Raises

Core (Abs, Obliques, Lower Back)
(2 sets of 10 repetitions for each movement)

  1. Crunch
  2. Side Hip Raise (Left)
  3. Side Hip Raise (Right)
  4. Pilates Swimmers

Cool Down/Stretch
(1 set of ~20 seconds each stretch)

High Intensity Workout For Weight Loss At Home

The most effective way to drop fat at the gym: High-intensity interval workouts. The training style can be modified for beginners—and will continue to work for seasoned gym-goers.

The following workouts—provided by Kenny Santucci, training director of Body by Solace at SOLACE New York gym in New York City, a studio that offers CrossFit and Studio classes—are high-intensity and, when coupled with a good diet, will help you shed lbs. So, if you’re looking to seriously transform your body by implementing your bodyweight and gym staples like kettlebells, rowers, and barbells, you’re in luck. Though that might be a poor choice of words…

Directions: The idea is to move through these workouts as quickly as possible. Most of these routines target various muscle groups, so your lower body will have some reprieve while you’re torching your upper body and vice versa. The goal is to keep your workouts metabolic, but passing out is never a fitness feat people look highly upon so if you need to take some time to catch your breath, do so. 

Workout 1: Rowing with the Devil

Directions: Alternate EMOM (every minute on the minute) for a total of 20 minutes. Take little to no rest. 

1 min: 20-Calorie Rows
1 min: 10 Burpees

On the odd minute (a.k.a. what you’ll start with) – Adjust the monitor on an erg/rower so it reads calories rather than meters or Watts. Row until you burn 20 calories. If you row at a 1:45/500m pace it’ll take you somewhere around a minute.

On the even minute – Hop off the rower and bang out 10 burpees

Workout 2: Belly Up

Directions: Grab a 16 or 24kg kettlebell and complete the following moves for 10 reps each, repeating the circuit until 2 minutes elapses. Take little to no rest. 

10 Goblet Squat Thrusters: Hold a kettlebell by the horns—either side of the handle—and squat down. Then, explosively push through your legs and press the kettlebell overhead.  
10 Sumo Deadlift High Pulls: Take a wide stance and grab a kettlebell with both hands. Hinge your hips back and bend your knees. Keeping your chest and head up, extend through your hips and knees, raising your elbows out and pulling the kettlebell to shoulder-height.
10 Kettlebell Swings  

Workout 3: Summer Abs

Directions: Complete 6 rounds total, taking 30-seconds rest after each one.

  • 30-Second Hollow Hold: Lie on the floor with your legs straight out in front of you and arms extended overhead. Raise your upper body off the floor, using your core. Keep your arms straight (behind your head) and your toes pointed away from you. Engage your abs as you hollow your belly and slightly round your lower back. Lift your legs off the floor.
  • 30 V-Ups: Lie on the floor in a hollow body position (as stated above) so your upper body is off the floor, your arms are extended overhead, and your legs are straight out in front of you. With your feet together and toes pointed, raise both legs up, keeping them completely straight, while raising your upper body off the ground. Touch your hands to your toes. 
  • 30 Butterfly Situps: Lie face-up on the floor with your hips open (outter thighs touching the ground), knees bent, and the soles of your feet touching. Engage your core and sit up, reaching your fingers to your toes. Slowly return to the start position.

30-Second Rest

Workout 4: Aggravated Assault

Directions: Complete 5 rounds for time, taking little to no rest.

  • 10 Calories on Assault (Air Resistance) Bike: Work as quickly as you can.
  • 50-Foot Double-Kettlebell Farmers Walks: With a 24 or 32kg kettlebell in either hand, walk 50 feet (or 15 meters) without stopping.

Workout 5: Push-Pull

Directions: Complete moves with reps as follows: 2, 4, 6, 8, 10, 8, 6, 4, 2. In between each set, sprint 200m. Rest as needed.

  • Pushups
  • Pullups

Workout 6: Dirty 30

Directions: Complete the following moves for time, taking little to no rest. 

  • 30 Deadlifts (225-305lb)
  • 30 Calorie Row 
  • 30 Burpees Over the Bar: Complete a burpee, then jump over the bar from your deadlift. Keep hopping over after each rep. 

Workout 7: Larenzo Lames

Directions: Complete as many rounds as you can in 12 minutes, taking little to no rest.

  • 15 Renegade Row Pushups: Assume a pushup position with a 20-30lb dumbbell under or near your right hand. Row the dumbell, complete a pushup, then move the dumbbell to your left side and repeat. Keep alternating side. 
  • 30 Mountain Climbers (per leg)
  • 15 Shoulder Press (20-30lb dumbbell)
  • 30 Bent-Over Rows: Grab a barbell, palms facing down, bend your knees and lean your torso forward. Keep your back straight and chest out as you row the barbell to your chest. 

Workout 8: A Walk in the Park

Directions: Complete 5 rounds, taking little to no rest in between.

  • 20 Walking lunges
  • 20 Tricep Dips: Perform off a 20- 24-inch box or bench.
  • 20 Box jumps

Workout 9: Baller

Directions: Complete wall balls for time, then EMOM weight situps—taking little to no rest. 

  • 75 Wall Balls for Time (14-20min): Hold a weighted ball in front of you at chest-height with your hands on either side, toward the bottom of the ball. Keeping your shoulders back, chest up, and feet shoulder-width apart, squat down then rise explosively. Just like a thruster, draw power from your legs and drive the ball up so it strikes the wall. Catch the ball and immediately squat down in to the next rep. 
  • 10 minute EMOM (every minute on the minute) 10 Wall Ball Situps: Face a wall with a medicine ball/weighted ball in your hands. Lie down on your back with your knees bent. Sit up and throw the ball against the wall. Catch the ball and come back down to the start position. Rest for however much time is remaining in the minute. 

Workout 10: The Beast

Directions: Complete 6 rounds of the following exercises, resting as needed. 

  • 600-Meter Run (One and a half times around a standard 400m track)
  • 60 V-Ups 
  • 600-Meter Row
  • 60 Pushups 
  • 600-Meter Med Ball Carry (14-20lb)
  • 60 Jump Squats

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