Who says you have to do your cardio session and strength workout separately? Get a seriously efficient session with these three moves that will boost your heart rate and build strength at the same time. All you’ll need is a barbell for some awesome body benefits.

Deadlift push up

Holding the barbell a little wider than shoulder width, hinge from the hips until the barbell rests on the floor. Steady the barbell as you step back into a plank position and perform a push up before stepping back to the bar. Deadlift the bar back up to a standing position.

If a full push up is too difficult, step back and drop to your knees for the push up.

Perfect form tips:

Keep your scapulas (shoulder blades) retracted throughout the deadlift portion of the move to protect your back.

Use your core as you step back into a plank position, don’t dip through your back.

Bend at the knees as you pick the barbell back up from the floor.


Just like a squat press but performed with a barbell. Hold the bar in a front rack position, resting on your collar bone and shoulder muscles, and drop down into a squat. As you push back up press the bar up and overhead using momentum to your advantage. Bring the barbell back down to rest on your shoulders before dropping back down into a squat.

If working with the barbell is too challenging, start off using dumbbells.

Perfect form tips:

Keep your weight in your heels as you squat down.

Keep your chest proud and your elbows up throughout the squat part of the move.

As you press the weight overhead, push your head through the hole made my your arms to engage your back muscles.

Squat with alternating lunge

Perform a squat, then step backwards with your right foot into a lunge then back to the starting position and then step back with your left foot into a lunge and back to the starting position.

Perfect form tips:

Start slow, there’s no rush. Make sure you’ve steadied yourself before stepping back to lunge.

Keep your chest proud and your weight in your heels as you squat.

As you step back to lunge, it’s okay to lean forward a little to steady yourself. Leaning forward slightly helps to recruit your hamstrings and glute muscles.

Allow your knee to gently touch the ground on each lunge rep to recruit more muscle fibres.

The workout

A challenge: 8 reps of each exercise. 3 rounds.

A little bit harder: 10 reps of each exercise. 4 rounds.

Beast-mode: 10 reps of each exercise down to 1. That’s 10 reps, then 9 reps, then 8, then 7, 6, all the way down to 1 rep of each. 10 rounds total.