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Copy This Workout to Build Muscle, Burn Fat, and Live Longer in Less Than 20 Minutes

ByDan GoHigh Performance FounderTrainingLongevityCardio

Hey friend,

If you're on social media, you've probably been told that you need to lift four times a week, do 160 minutes of zone 2 cardio, maintain your mobility, and get to bed on time while balancing a family life and a thriving career.

When we hear all that, it's no wonder some people get overwhelmed and give up altogether.

But I'm here to tell you that there's another way.

You can get the benefits from strength training AND cardiovascular exercise in 20 minutes or less per session.

This workout is called Cardio Strength Training.

In today's newsletter, I'll tell you what it is, show you how to apply it to your workouts, and provide you with five workouts to add to your fitness toolbox.

You ready? Let's go 🔥

Cardio Strength Training: Build Muscle, Burn Fat, and Improve Cardio in 20 Minutes or Less

Cardio Strength Training blends cardio and resistance into one powerful workout.

Rather than separating them, it uses circuits or metabolic conditioning to raise your heart rate, burn calories, build muscle, and improve cardiovascular fitness all in one shot.

Benefits of Cardio Strength Training

  • Time-Efficient: Combining cardio and weights into short, intense sessions can be done in under 20 minutes.
  • Heart Health: Meta-analyses show this combo reduces cardiovascular risk better than cardio or weights alone.
  • Muscle & Function: Build lean muscle while improving real-world movement patterns.
  • Endurance: Train both aerobic and anaerobic systems to boost stamina and work capacity.
  • Mental Health: These workouts flood your brain with endorphins, reduce anxiety, and elevate mood.
  • Longevity: Even a few short weekly sessions can cut mortality risk and add years to your life.

For me, this was the workout that changed everything.

Yes, it helped transform my body, but the biggest shift was mental. I started thinking clearly, feeling sharper, and actually wanting to move.

The intensity released feel-good chemicals that rewired my brain and motivation.

Even just a couple of sessions a week where you push your heart rate can radically improve how you feel.

And when you're locked into a set, there's no room for overthinking. That alone is therapy for busy minds.

Read This Before You Start

  • Form First: Never trade technique for speed. Quality reps prevent injury and build better results.
  • Avoid Failure: Always leave 1–2 reps in the tank. It protects joints while still driving gains.
  • Progress Slowly: Add rounds, time, or resistance gradually as you adapt.
  • Track Workouts: You make progress with progressive overload. So use an app or journal to track weights and reps.
  • Be Consistent: Three 20-minute sessions a week beat inconsistent, long workouts every time.

The 5 Types of Cardio Strength Training (With Sample Workouts)

Cardio Strength Workout #1 — Supersets and Tri-sets

This type of workout is when you perform two or three exercises back to back, hitting different muscle groups. These are the workouts we use in the Lean Body 90 program.

How to do them:

  • Select two exercises for a superset or three exercises for a tri-set, targeting opposing muscle groups (e.g., push-ups and rows) or the same muscle for an extra challenge.
  • Perform all prescribed reps for the first exercise.
  • Immediately proceed to the second exercise (no rest).
  • Rest 30–120 sec after both exercises, then repeat for the desired number of sets.

Example Superset Workout — 3 sets × 5 to 10 reps per set

A1 — Goblet Squat A2 — Incline Bench Press

B1 — Reverse Lunge B2 — Back Rows

C1 — Dumbbell Romanian Deadlift C2 — Dumbbell Overhead Press

Example Tri-set Workout — 3 sets × 5 to 10 reps per set

A1 — Goblet Squat A2 — Incline Bench Press A3 — Tricep Push

B1 — Reverse Lunge B2 — Back Rows B3 — Bicep Curl

C1 — Dumbbell Romanian Deadlift C2 — Dumbbell Overhead Press C3 — Jumping Jacks

Cardio Strength Workout #2 — Complexes

This type of workout strings together several moves with one tool (i.e., a pair of dumbbells) and you do all of the required reps without dropping the weight.

How to do them:

  • Select 3–6 compound exercises that flow smoothly (e.g., deadlift, row, clean, squat, press).
  • Use a light to moderate weight that you can handle for every move.
  • Do all reps for the first exercise, then — without putting down the weight — immediately do the next, continuing through the sequence.
  • Rest 1–2 min after finishing the complex, then repeat for 3–5 rounds.

Example Complex Workout (Using Dumbbells) — 3 sets × 5 to 10 reps per set

Cardio Strength Workout #3 — Density Training

In this workout, you do as many rounds or reps as possible in a set time period.

How to do them:

  • Pick 4–6 non-competing exercises.
  • Set the timer for 10–15 or 20 minutes.
  • Perform each exercise for reps.
  • Repeat for the max number of rounds.
  • Track your score and try to beat it next time.

Example Density Training Workout — 3 sets × 5 to 10 reps per set × 15-minute timeframe

Cardio Strength Workout #4 — On and Off Circuits

These circuits are made up of 20–30 seconds of work followed by 20–30 seconds of rest.

The loads on these sets are lighter than on density sets since they are more fast-paced, and maximum reps are the goal of this workout.

How to do them:

  • Pick 2 exercises per set.
  • Set the interval (20 to 30 seconds) and rounds (8 to 10).
  • For each interval, do as many reps of the exercise using good form.
  • Use a timer for accurate intervals.

Example On and Off Circuit (Tabata Training) — 20 seconds of work followed by 10 seconds of rest, done for 8 rounds total

A1 — Bodyweight Squats A2 — Pushups

Cardio Strength Workout #5 — Repetition Sets

In this workout, you do all reps of each exercise back-to-back, aiming to finish all sets as fast as possible. Push through, record time, and try to beat it next session.

Example Repetition Set Workouts (24's) — Complete 24 reps of each exercise back to back. Record your time and try to beat it next session.

Bonus Cardio Strength Workout — Travel Circuits

This is a traditional circuit where you complete the set number of reps consecutively in a circuit-style fashion. Use these when you're traveling or in a situation where you need to get a workout but don't have a gym.

How to do them:

  • Pick 4–6 exercises.
  • Perform each exercise back to back for the desired number of reps.
  • Rest for 1–2 minutes after completing the circuit.
  • Repeat for a total of 2 to 4 rounds.

Example Travel Circuit — 3 rounds for 5 to 10 reps each

The Final Word

You might wonder if it's better to keep cardio and strength training separate.

While that can be ideal, it's often not realistic for busy people.

Combining them may be slightly less efficient, but it lets you hit both cardio and strength, while reaping the benefits of both, in under 20 minutes.

If you're short on time and want the benefits of both strength and cardio, give this a shot. It could change your life.

Onward and upward. 🚀

  • Dan

Ps. Want to get in shape while spending 50% less time in the gym? I created the Lean Body 90 program for the busy high performer.

In the course, I'll show you how to build muscle and burn fat in the time it takes you to binge-watch three episodes of Family Guy.

Want to get lean in under 90 minutes a week?

Click here and let's get you in the best shape of your life in half the time.

References

  • O'Keefe JH, O'Keefe EL, Eckert R, Lavie CJ. Training Strategies to Optimize Cardiovascular Durability and Life Expectancy. Mo Med. 2023 Mar-Apr;120(2):155-162. PMID: 37091937; PMCID: PMC10121111.
  • Duck-chul Lee, Angelique G Brellenthin, Lorraine M Lanningham-Foster, Marian L Kohut, Yehua Li. Aerobic, resistance, or combined exercise training and cardiovascular risk profile in overweight or obese adults: the CardioRACE trial. European Heart Journal, Volume 45, Issue 13, 1 April 2024, Pages 1127–1142. https://doi.org/10.1093/eurheartj/ehad827
  • Zhen Li, Tingjun Gong, Ziyi Ren, Jian Li, Qinlong Zhang, Jinxi Zhang, Xiaohong Chen, Zhixiong Zhou. Impact of sequence in concurrent training on physical activity, body composition, and fitness in obese young males: A 12-week randomized controlled trial. Journal of Exercise Science & Fitness, Volume 23, Issue 2, 2025, Pages 112-121. https://doi.org/10.1016/j.jesf.2025.02.001
  • Maruhashi T., Higashi Y. Combining muscle strengthening activity and aerobic exercise: a prescription for better health in patients with hypertension. Hypertens Res 47, 3082–3084 (2024). https://doi.org/10.1038/s41440-024-01868-4

Originally published in Dan Go's High Performance Founder newsletter (July 29, 2025). This content is for informational purposes only and is not medical advice.