30-Minute Strength Cardio Abs Workout

Back in the day when I did a lot more 1-on-1 training, I would be training men and women from about 5:30 in the morning until sometimes noon…

… and these were 30-minute workouts!

It was then when people realized they could melt fat just as fast (if not faster) in just 30 minutes as anyone suffering through long, boring 60-minute workouts… and then doing more cardio to top that off.

Look, you can get in your warm-up, strength training, abs training and cardio in around 30 minutes.

It’s how I designed most of the workouts inside our Inner Circle.

Let’s take a look at one of the workouts from last month’s “Crank Start” program (You’ll get a detailed rep-by-rep program each month inside the Inner Circle).

In fact, this is the workout I did with my wife while we were at BioTrust’s Super Bowl Weekend Bash…


Do the following circuit twice, resting for 30 seconds between circuits.

SCREACH (Spiderman Climb with a Reach) (3/side)





Diagonal Lunge (6/side)
Arm Crosses (15)
Leg Swings (12/side)

Now you’re warmed up. Let’s do a Density Circuit.
Do the following circuit as many times as possible in 15 minutes, resting only when needed. Once the 15 minutes are up, rest 1 minute and move into 2A.
1A) DB Piston Row (6/side)
1B) Goblet Walking Lunge (8/side)
1C) Alternating DB Chest Press (12/side)
Density Ab Matrix
Do the following circuit 3 times, resting only when needed. Choose a weight in which you can lift for 4-6 more reps than prescribed on 2A and 2C. Try your best to not rest at all. Beat your time each week if possible!
2A) DB Front Squat (12)
2B) Stability Ball or Ab Wheel Rollout (12) or Mountain Climbers (6/side)
2C) DB Rear Lateral Raise (12)
2D) Stability Ball Plank with Arms Extended or Pushup Plank (45 secs)
Density Finisher (This is your Cardio, except you get better results in just a fraction of the time)
Do the following circuit as many times as possible in 3 minutes, resting only when needed. Each exercise should be done with a fast tempo, but under control.
3A) Depth Jump (3)
3B) 1-Arm Extended Pushup (3/side)
3C) Jumping Jacks (15)

Yep… strength training, abs, and even cardio in around 30 minutes.

Train smarter, not harder 😉

That’s why we have some Veterans inside our Circle that have been inside since we started this back in 2013!

We don’t do fads.

We don’t do “Burpee Marathons” nor do we believe in killing ourselves and making ourselves miserable.

We don’t do 3-minute workouts, but at the same time, we don’t do 60-minute workouts. We believe 15 – 35 minutes is the sweet spot.

We love Finisher Challenges (which I bring to you every week).

We don’t believe in having to work out every single day, but we do believe in staying active (it’s fun to see what other folks do – like one of our members loves shoveling snow).

We believe in challenging ourselves, but without destroying our bodies.

We also don’t believe we have to be perfect, and neither do you. Always remember this quote when you feel like you goofed up…

“I am careful not to confuse excellence with perfection. Excellence, I can reach for; perfection is God’s business.”
Michael J. Fox

If this sounds like you, then get started right here while you can and you’ll get 12 weeks of done-for-you workouts, nutrition guides
and more goodies:
Join the Inner Circle here <= Lots of free bonuses, too
I’ll see you on the inside,
Mikey Whitfield, Master CTT

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