My Morning Workout Less than 60 Mins: Cardio & Weights
Here’s a look at the workout routine I use to kickstart my day and build serious strength and endurance.
Today’s routine combines high-intensity cardio with a focused, superset-based weight session, all done right in my home gym.
It’s an efficient way to push my limits and stay consistent.
Part 1: The Cardio Engine (25 Minutes & 20 Seconds)
To get my heart rate up and build serious endurance, I begin my morning with a high-energy cardio block that lasts right around 25 minutes.
This is broken down into two treadmill blocks connected by a continuous push, a full minute of rest, and a final stationary bike block.
Treadmill Block 1: The Initial 12 Rounds
I start on the treadmill with my first interval session. I set my timer for 12 rounds of 30 seconds of work and 10 seconds of rest. My speed progression builds intensity throughout the block:
- Rounds 1–4: Speed 4.0
- Rounds 5–8: Speed 4.5
- Rounds 9–12: Speed 5.0
The Continuous Bridge Transition
Instead of stopping to rest at the end of Block 1, I continue the run non-stop right into a 1-minute continuous push. The moment that minute strikes, I hit a final 30-second sprint at 5.0.
This continuous run takes me directly into Round 1 of the second treadmill block—meaning I run straight through the first work interval of Block 2, taking my first 10-second rest only after that round is complete.
Treadmill Block 2: The Second 12 Rounds
Once I’ve bridged into the second block, I finish out the remaining 12 rounds of 30 seconds of work and 10 seconds of rest, utilizing the exact same speed progression:
- Rounds 1–4: Speed 4.0 (including that non-stop first round)
- Rounds 5–8: Speed 4.5
- Rounds 9–12: Speed 5.0
The 60-Second Recovery
At the end of Block 2, my treadmill work is completely done. I step off the belt and take a mandatory 60-second rest period to catch my breath and lower my heart rate before moving to the final piece of the cardio engine.
Block 3: The Stationary Bike Burn
After my 60-second rest, I hop right onto the stationary bike. I set the resistance all the way up to Level 11 and complete my final cardio block of 12 rounds of 30 seconds of work and 10 seconds of rest to completely burn out my lower body.
Part 2: The Weight Training Block (26 Minutes)
For the weight training block of my morning routine, which takes a total of 26 minutes, I structure my lifting into three distinct blocks of eight rounds each.
To keep the intensity high and save time, everything is built around supersets.
For each exercise, I do 40 seconds of hard work followed by 20 seconds of rest. Once a full block of 8 rounds is finished, I take a 1-minute rest break before moving to the next block.
Block 1: Back & Chest
- Exercise A: Bent-over barbell rows at 135 lbs
- Exercise B: Resistance band chest flies at 100 lbs
- Format: Superset these two movements back-to-back for 8 rounds total.
Block 2: Lats & Shoulders
- Exercise A: Straight bar cable pulldowns at 85 lbs
- Exercise B: Seated dumbbell shoulder presses at 50 lbs
- Format: Superset these two movements back-to-back for 8 rounds total.
Block 3: Arms, Shrugs & Core
This final block features a split-compound movement to completely burn out the upper body before hitting core.
- Exercise A (The Split): 20 seconds of prone compound dumbbell spider curls, transitioning immediately into 20 seconds of prone compound dumbbell shoulder shrugs.
- Exercise B: Front cable crunches.
- Format: Superset the split-movement with the cable crunches for the final 8 rounds.
Today’s workout has primed me to have a fantastic day. I pray you have the same! #MoreWeight
