35-Minute Standing Cardio and Strength Workout

Everything you need, and you never touch the floor

Upper body, lower body, core and cardio. This standing workout has the lot, and you never touch the floor. Not once. 🙅🏼‍♀️

That is what I love about this one. It takes you right to the edge of high intensity without tipping you over. That perfect sweet spot between challenging and genuinely fun. You get the best of both worlds, real strength work and a proper sweat, and you finish feeling completely empowered.

Not wrecked. Not exhausted. Amazing.

Whether floor work just is not your thing, your wrists or knees need a break, or you simply want a complete session that never asks you to get up and down off a mat, this is the one. Grab three sets of dumbbells. Let’s go.

What you’ll gain

This standing workout trains your whole body without a single move on the mat.

• ✔️ Strength through your upper body, lower body and core, all on your feet
• ✔️ A real cardio hit without a single burpee or push-up
• ✔️ Zero floor work, so it is kind to wrists, knees and anyone who dislikes mat exercises
• ✔️ Every major muscle group covered in 30 minutes
• ✔️ Finish feeling energised and strong rather than completely wiped out

Workout overview

Why this format works for women over 40

Strength and cardio fused together

Each circuit alternates three strength exercises with two cardio exercises. The strength moves build the muscle, the cardio moves spike the heart rate, then you go again. It is an incredibly efficient way to train. Strength matters most here, because as we age we naturally lose muscle mass, and muscle is what keeps our metabolism ticking and our bodies capable. You get the strength and the conditioning in one session, without it ever tipping into something that depletes you.

Standing work asks more of you than people think

Standing exercises demand more from your core, your balance and your total body coordination than their floor based equivalents. Moves like the Sword Draw, Standing Abduction and Windmill are challenging precisely because you are doing them on your feet. There is no mat to lean into. Your body has to stabilise itself through every single rep.

The right intensity for perimenopause

This standing workout takes you to the edge of high intensity without pushing you over it. For women in perimenopause, or any woman over 40 feeling zapped of energy, that distinction matters enormously. The cardio bursts are short and sharp. The strength work is focused and purposeful. You never sustain the kind of prolonged effort that spikes cortisol and leaves you more tired than when you started. Consistency over intensity. Energised, not exhausted. Always.

The full workout

Warm Up

1. Squat Touchdown
2. Lunge & Twist
3. X Body Speed Walk
4. Step Jack

Circuit 1 | No Repeat · Strength 40s / 15s · Cardio 30s / 10s

1. RDL
2. Alt Snatch
3. Reverse Lunge to Curl
4. Ground and Pound
5. Drop Squat Jack Press
6. Arnold Press
7. SHDP
8. Alt Curtsy Lunge to Curl
9. Shuffle Punch (L)
10. Shuffle Punch (R)
11. Alt Bent Over Row
12. Hammer Curl to Press
13. X Body Crunch
14. Jack Press
15. Running Man

1 min rest

Circuit 2 | No Repeat · Strength 40s / 15s · Cardio 30s / 10s

1. Sumo Deadlift
2. Thruster
3. Pallof Press
4. Standing Punches
5. Broad Jump Shuffle Back
6. Alt Kickstand Deadlift
7. Lateral Lunge to Front Raise
8. Alt Woodchop
9. Power Lunge (L)
10. Power Lunge (R)
11. Sword Draws
12. Standing Abduction (L)
13. Standing Abduction (R)
14. High Knee Punches
15. Squat to Jump Squat

30 secs rest

Standing Ab Finisher | 30s work / 10s rest

1. Side Bend (L)
2. O’head March Crunch Combo (L)
3. Windmill (L)
4. Side Bend (R)
5. O’head March Crunch Combo (R)
6. Windmill (R)

Workout Complete 🔥 Burn ~243 Calories

Exercises worth calling out

A few moves in this standing workout deserve a special mention:

Sword Draws. One of my new favourites, and I think it will become yours too. It is a fresh take on the overhead tricep extension that also loads the shoulder through a diagonal pulling pattern. Think of drawing a sword diagonally across your body. It feels great and it works incredibly well.

Power Lunges. These always get me. A simple bodyweight lunge with an explosive drive, deceptively hard, and your legs absolutely feel it. They land in the cardio section of Circuit 2, which means your legs are already warm and working. Perfect timing. Drive through that front heel as you come up.

X Body Crunch. Do not let the name fool you, this is a standing core exercise with a dumbbell, not a floor crunch. It hits the obliques through a cross body rotation pattern while you stay on your feet. Core work that actually belongs in a standing workout.

Trainer tips

• ✔️ The last 10 seconds of each 40 second strength interval should feel genuinely hard. Breezing through means go heavier, form breaking down early means drop down.
• ✔️ Keep the weight light on the cardio moves. You want to move fast and keep the heart rate up, not grind through heavy reps.
• ✔️ On the Power Lunges, drive through that front heel as you come up. That is where the power comes from.
• ✔️ In the ab finisher, focus on the lateral flexion in the Side Bend and the rotation in the Windmill. Slow and deliberate beats fast every time here.
• ✔️ Take the full 1 minute rest between circuits. You have earned it and you will need it.

Who this workout is perfect for

This standing workout is ideal if you do not enjoy floor work, or if your wrists, knees or back need you to stay off the mat. There is no kneeling, no push-ups, no planks and no burpees, so you can train hard without any of the positions that tend to aggravate things. It is also perfect if you want strength and cardio together without switching between modes, and a complete full body session inside 30 minutes.

It suits anyone in perimenopause looking for a workout that energises rather than exhausts, and anyone who loves variety, since no exercise repeats across the entire session. And if you are bored of traditional cardio and want something that feels more empowering, this is a very good place to start. Use lighter weights and take the low impact options shown in the video if you need them.

Save this workout

Want to take this standing workout with you? I have made a fully interactive workout card with every circuit, all the timing and space to log the weights you use, so you can watch yourself getting stronger week by week.

👉 35 Min Standing Strength and Cardio Workout Card | Interactive PDF

What to try next

👉 45-Minute Floor Strength Workout for Women Over 40

👉 The Best Exercises for Menopause Belly Fat

👉 HIIT Training vs Strength Training For Fat Loss

Frequently asked questions

Is this standing workout suitable for perimenopause?

Yes, and it is a great option if you are feeling the energy effects of hormonal change. The format keeps the intensity high without sustaining it long enough to spike cortisol. Short cardio bursts, real recovery, and strength work that builds muscle. You will finish energised rather than depleted.

Is a no floor workout really a full workout?

Absolutely. Standing exercises demand more from your core, balance and coordination than their floor equivalents. This session hits every major muscle group, upper body, lower body, core and cardio conditioning, without a single floor movement. It is complete, challenging and effective.

What weight dumbbells should I use?

I used 3kg, 5kg and 10kg. Go heavy for the big compound movements like the RDL, Snatch and Sumo Deadlift, medium for the accessory work, and light for the cardio moves where speed matters more than load.

Can I do this workout as a beginner?

Yes. Use lighter weights throughout, take the full rest periods, and modify the higher impact cardio moves like the jump squat and broad jump to the low impact alternatives shown in the video.

Is this good for bad knees or wrists?

It is a great option if floor work aggravates your knees or wrists. There is no kneeling, no push-ups, no planks and no burpees. Some of the cardio moves do involve lower body impact, so take the low impact alternatives if you need them.

How many calories does this workout burn?

Around 243 calories, though this varies with your body, your effort and the weights you choose. Set your watch to “Traditional Strength Training” or “Weights” for a more personalised number.

How often should I do this workout?

Once or twice a week works well. It pairs nicely with floor based strength sessions on your other days for a well rounded week of training.

Give this standing workout a go, especially if floor work has been putting you off training. Drop a 🙅🏼‍♀️ in the comments on the video and tell me which move got you.

Remember: consistency over intensity. Strong and energised, not exhausted. Always. 🔥

Penny x