45 Minute Advanced Full Body Conditioning | Progressive Cardio + Strength Workout without Equipment

I tend to keep my workouts on the short side – I’m a busy girl, and I like to get things done in 30 minutes or less so I can get on with my day!  But every now and again, it’s fun to just sink into the workout and get a super sweat going on.  Like this workout.

There isn’t a single body part left out of this workout, and believe me, by the end, you’ll wish there was!  We get things going with a set of high heart rate cardio as sort of a built-in warm up and to get your body burning some quick calories.  Next up is lower body strength, which moves slower but still brings on the sweat and the burn, focusing on the butt and thighs.  Once your legs are wobbly, we get down on the ground for some ab and upper body work, with bonus core stabilizer conditioning.  And finally, we finish things out with a booty burnout finisher.

This is pretty much three workouts for the price of one (still FREE!), because there are three sets of exercises that you do as a progressive, or ladder, workout.  Watch the video below if you’d like to follow along with me in real time, or to see how the exercises are done, and here’s the breakdown for you to take with you on the go.

45 Minute FULL BODY CONDITIONING Progressive CARDIO + STRENGTH Workout without Equipment Workout Breakdown - Pahla B Fitness

45 Minute Advanced Full Body Conditioning | Progressive Cardio + Strength Workout without Equipment

For each set, start with 1 rep of each exercise, then do 2 reps of each, then 3 reps, etc. until you reach 10 reps of each.


  • High Knees
  • Star Jumps
  • Washing Machines
  • Jumping Jacks
  • Burpees


  • Squatty Stepbacks
  • Squats
  • Crane Kicks
  • Curtsy Lunges
  • Knee Turn Lunges


  • Pushups
  • Hip Touches
  • Heel Touches
  • Cross Body Crunches
  • Jackknifes

BOOTY BURNOUT FINISHER – Single Leg Bridge Thrusts, 55x on each leg

Can’t see the video below?  Click here to watch it on YouTube:  https://youtu.be/in340t-xjSw



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