Printable Workout: The 4×4 Workout for Cardio, Strength and Abs


Some say the best things comes in threes…well in today’s printable workout I say the best things come in fours! This workout is broken into four simple sections with four exercise in each section so naturally, I’m calling it the 4×4 workout. You only need a pair of dumbbells making this a great at home workout and (bonus) it can be done in under 20 minutes. You’ll work cardio, then strength,  another cardio section and finally abs for a total body, heartpounding, muscle toning workout. In less time than it takes you to watch an episode of Modern Family, you’ll do something great for you, your mind and your body:)

Happy Workout!

You can print the workout with descriptions plus beginner and advanced modifications here 4×4 workout.


  • Beginner: 30 seconds per move, go through once, take as many breaks as you need
  • Intermediate: 45 seconds per move, go through 2x, take shorter breaks between exercises and longer breaks between sections
  • Advanced: 60 seconds per move, go through 3x, take breaks only b/w the sections
  • Crazy Animal Exerciser:) : 60 seconds per move, go through 4x, take breaks only b/w the sections
  • Drink lots of water and have fun!

29 thoughts on “Printable Workout: The 4×4 Workout for Cardio, Strength and Abs

  1. Thanks for posting! One note: I think the last two sections may be mislabeled? The plank, bicycle crunches, v-sit holds, and reverse crunches should be labeled as Abs as opposed to Cardio and visa versa.

    • Oops…that’s supposed to say flying lunge! Thanks for finding that I’ll change it tonight.

      To do a flying lunge start in a regular lunge position and jump up to switch your legs into a lunge position on the opposite leg. It’s a plyometric move. Let me know if that helps!

    • Thanks for the question! Try running in place or doing the jumprope motion while imagining you have a jumprope. You can sometimes get an even better working this way since you don’t have to worry about tripping over the rope;)

    • Every other day is best. If you want to add more workouts to your week do some easy cardio like jogging, swimming, biking or the elliptical between the 4×4 workout. Thanks for the question!

  2. Great workout Caitlin. I did a version of this with my bootcamp group using medicine balls and hill sprints and it was an awesome Killer!!!

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  4. Hi Caitlin! I just found your blog (thanks to Pintrest) and I just completed this 4×4 workout (loooved it)! It’s great because I can do most of this inside my apt and still feel like I really worked out! Looking forward to following your blog :)

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  6. So do you do all the 1′s in each group first and then all the 2′s? So I would do jump rope, push ups, flying lunges and then plank? Or do you just do all the cardio first and then go to the strength and then cardio again and end with all the abs?

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