30-Minute Cardio and Strength-Training Workout For a Mood Boost

Get your blood pumping with this at-home cardio and strength-training workout that will keep your muscles as strong as your smile! All you need for this workout is a pair of light to medium free weights. Get ready to kick your endorphins into high gear, and try Yogi Sweet Tangerine Positive Energy Tea to keep your good vibes going all day long.
POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us, real-time workout show hosted by Anna Renderer, who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.
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[@jessgabrielcontelitfam2106]

I don't have a personal trainer as I don't go to the gym, but at home Popsugar is my trainer so thank you. Continue these good workouts and love you xoxo

[@PS_Fit]

jess&gabrielconte litfam thank you!! We love your message.

[@starlight_aditi8752]

Absolutely. I mean who has time to spend so much money in gyms when you're just one click away to a great toned body. Thank you popsugar. You've been my companion for the past 4 years. Will always depend on you when it comes to my body😊

[@jessgabrielcontelitfam2106]

@@PS_Fit Thank you you, I love you just as much as I love your workouts. I love how it makes me feel good afterwards and the results afterwards as well. Once again thank you and keep up the good work. Love you xoxo 💟💟👍👍💕

[@jamiefortenberry5639]

@@PS_Fit I'm feeling sad I'm put myself on diet I love doing your workout it's so fun with you pop sugar

[@anapatriciahernandez2220]

Same for me and I love Popsugar classes.

[@anniewuest9129]

I love that this workout doesnt repeat the moves so you dont have to dread repeating the set! Would love to see more like this!

[@malloryblaine]

Annie Wuest agreed!!

[@harleyolivia]

Yaaaas! Sameeeee

[@averythebutterfly]

Gonna try this tomorrow! Dang I didn't know y'all was posting this Sunday. I just got to gym! Lol also every one I've loss 104.9lbs!!! In a year

[@bluesgirl4133]

that's awesome! keep it up!

[@rosereyes7083]

Congrats!!!i need motivation

[@khinekhine613]

That,s all I weigh. I could be disappeared if I lose that weight😅

[@cwsing7230]

Well done

[@shadaewitter4710]

@@khinekhine613 lol good one.

[@karinmahoney1353]

I did NOT want to work out today, but read through the comments and saw how everyone raved about this instructor and workout. So glad I listened. 30 minutes FLEW by!

[@alexandraiacono1025]

Lol that's exactly how I feel

[@naiadacreations]

I love it!!!! Circuit training is always the best kind of exercise. It never gets boring because time flies away. I wanted 15 more minutes. I wish it was 45 minutes long instead of 30, but I can not have it all I guess!!! THANK YOU POPSUGAR!!!!!!!!

[@katicalazar185]

This really has been a mood boost! Especially when coronavirus kicks in, at home you are the perfect gym!

[@MissLexi920]

I love Allie's circuit training workouts, too. She's fun and I get a good sweat from her videos. It would be great if she did a 40-45 min video.

[@joycechahinepiano]

I love her style! She’s chill, her timing is great and the whole workout got me good from head to toe. Love love love

[@emilydragonhorn9095]

Yay! I love cardio and strength workouts with Allie! 😀

[@bcp721]

This video is one of my favorites and I just adore Allie. She is my #1 favorite Popsugar Fitness trainer. She motivates & inspires, and I simply love her energy.

[@janairey8051]

Love Popsugar! ❤️ so many varied workout sessions to choose from anytime and anywhere!! Thank you 👍

[@jadesowa9390]

This is a wicked workout. Anyone wanting to get a good sweat going in a short amount of time will love this. The moves are non repetitive which makes the time fly by! Definitely recommend

[@josephtomza7404]

I like this workout! Goes quickly but I sweat like crazy still.

[@jeanwilliams7248]

I love the good vibes AND the sweat! I’d love to see more of the “Mood Boost” videos! They make the burn so much more fun!! Thank you!!!!

[@danielwax2593]

When even I have a low day, I always come back to this motivating and amazing workout. it does magic for me. thanks Allie

[@minoucostantini]

Exactly what I needed! Just the right amount of strength, cardio, agility, and endurance in an efficient workout. Also appreciate the positive words -- and warm up and cool down.

[@silog21]

This is one of my favorite routines ever!! Thank you so much! Keep bringing Allie, she's amazing!

[@serradeniz734]

This instructor is so pleasant! I love that she talks about the moves in terms of strengthening your body or feeling good and not just focusing on how it looks or losing weight. Love this!

[@lilmissjayjay]

This is the best workout ever! Love how all the circuits are different and the weights increase. More like this please!!

[@silog21]

This was amazing! Challenging and fun!

[@kristincoberly8457]

I had to comment on this one just to say thank you. Great workout. Even better emotional lift for the day. I needed this! Will definitely be repeating this one.

[@kelajones1422]

Honestly I’ve been following this channel for a while now and I love the diversity. This video helped me so much mentally that it reduced my anxiety. Around this time of the year working out plays a major role into my mental health. And for someone who doesn’t have the finances to go to the gym this is really helpful

[@CKMcCloud]

Just about all these moves fit my coordination level! And the workout was really good at rebuilding strength into my arm & shoulder that I injured a few months ago. A keeper!

[@TheMindfulMillennial12]

*This is my morning at-home workout!*

[@unknownuser7606]

I just did this workout because I can‘t wait for tomorrow #noexcuses . LOVED THIS WORKOUT AND I FEEL MUCH BETTER!!! This is exactly what I needed to end my day. ( Yes, where I live the day is almost over)

[@jacquelinevanbierk]

I was so not in the mood but this workout went by fast! Loved it.Thank you Popsugar!!!! xoxo

[@ggb7489]

Great workout!! I know what I’m doing tomorrow morning, thank you!!

[@MelissaKitto525]

LOVED this one - best Pop sugar workout in while. More like this please!

[@MaleahDiggs15]

I did this workout a long time ago, so I decided to do it again! I love it! This really has been a mood boost! I love the good vibes and the sweat! Allie's workouts are always my favorite! She always brightens me up! She motivates & inspires, and I love her energy! Thanks, Allie and Popsugar 💕

[@helenaes7838]

I love Allie's workouts! I would love to see a longer one led by her.

[@nkbrenneman]

Love popsugar workouts and trying new things - I keep circling back to this one! Quick & fun, I feel like I’m working out with a friend instead of a trainer. You rock Allie!

[@Zimuahaha]

This is my favorite at-home workout right now, so thank you! Everyone who says the time flies by is right. The moves do not repeat, but you do them for about a minute, so you still get in a lot of reps without the workout getting boring. I use 10 lb weights, and it's just the right amount of challenging. I absolutely LOVE Allie, and hope to see many more from her.

[@Physiofitnesschannel]

Awesome, definitely need to get those moods high up💪💪

[@elvisfan61]

I love the use of weights in this! Will be trying in the next couple of days.

[@SkylarWinderland]

What an amazing positive video!! The 30 minutes flew by! I didn't even realize it! SPECTACULAR trainer that helped me remember that I'm strong and capable of incredible things!! THANK YOU POPSUGAR Fitness!! You really know how to brighten our day!! :D

[@Birthdpromise]

I am so happy to have found this popsugarfitness videos. Its so awesome to get in shape with such fun work outs. Thanks ladies!

[@jaybkx5911]

Love these workouts and this channel! It has helped me workout regularly which is usually hard being a wife mother to 3 and working full time! I’ve worked out almost everyday for the past 3 weeks and I feel amazing!! Keep them coming!

[@elizabethkiely5681]

I think this is my favorite non-Anna popsugar workout. Time flew by, my whole body was worked. And I think I’m ready to graduate to 8 lb weights. Love!

[@ayanaogunsunlade]

This was way more intense than I expected! Will def be looking forward to more workouts from her.

[@CincyB1]

Love Allie and so excited to see Christina in more videos - remember her from the Drop workout. She’s a beast!

[@rennY2011]

Love this gal and all her PS workouts!!🤩🥰💪🏻

[@StephanieHajal]

I really liked this workout! It made me feel strong & went by quick without repeating moves. Thanks, POPSUGAR!!💕

[@leahmarie6850]

I Can't wait to try this! It looks like a good one! 💪 ( This was the perfect workout, I loved it. I was hot/sweaty by the end of it. Please upload more like these! I felt great afterwards. I'm glad that Kaycee is back also!) Happy Thanksgiving!

[@mizkandee8386]

This workout was the most wonderful morning wake up routine and I’m happy the I chose it!! Thank you so very much!!

[@leahgabrielwood6425]

I've done so many of your videos, and this is one of my favorites! I love the strength training!! I would love more of these. Thanks so much, Popsugar!

[@madisoncallis8765]

was super bias coming into this workout as other popsugar videos are my favorite, but this one smashed it out of the water ! im sweating, i feel good, and this trainer really pushed me and made me feel like it was 5 minutes instead of 30. i love just the continuous motion of the exercises. i haven't found a workout that doesn't repeat circuits and this one is easily the best. will be doing this everyday !

[@PinkHeart31]

This work out was AMAZING. Usually I'm like "No, don't put me down for cardio." But this was the perfect combo of strength, cardio, and good vibes. I especially loved how it didn't repeat the same moves but I could tell we working the same muscles. It was just what I needed today. THANK YOU!

[@mrsg8153]

I love this! Do more “happy” workouts!!

[@anapatriciahernandez2220]

Perfect monday class. Goal of my week: each day start wirh this great class and then finish it with a diffrent yoga class each day :) Thanks.

[@marydelbridge3988]

Love this workout - it’s so fun and full of energy plus works up a nice sweat. Would love to see more videos from Allie especially longer ones

[@1024specialkay]

didn't think this would be intense but ended up having a great sweat! Allie is such a great instructor, so upbeat!

[@rebeccacarlsson6945]

Yay finally a workout that is'nt too hard! It was just at the right level, more videos like this one please! :)

[@jules11yates]

Allie, I wasn’t a fan of one of your other workouts, so I was hesitant to try this, but I’m glad I did it. It was SO GOOD. I really liked the length of each exercise. Sometimes trainers go through their workouts so fast, I barely get a good burn in the muscles. This is one I’ll definitely be coming back to.

[@abbiprice4496]

Love love love this workout! Popsugar you are the best!

[@dz-kc9py]

Just what i needed! Thank you popsugar and allie!

[@DanceLaughDream]

This is the best popsugar workout yet! THANK YOU

[@mercerhome969]

ya'll never let me down, thanks for all your work-OUTS!

[@alanabucek4324]

Just the right level of challenging but doable. Enjoyed it!

[@WAchan0209]

Perfect workout! I, too, like that it is workout of individual routines instead of repeats. Allie Cohen is an excellent motivator.

[@gracey5512]

I didn't want to work out this morning, but I'm glad I clicked on this. It was quite challenging and a good workout targeting all muscle groups.

[@bethcampbell6488]

Second time I did this workout this week....love it!!

[@ayanaogunsunlade]

Love love love this lady and all of her workouts.

[@moonfae]

I Love Allie!! I'm always having fun while working out. :) thank you!

[@bluelook]

Amazing workout for self training! Thank you and please bring more like this one

[@Godchaser00]

Great workout! Worked up a nice sweat! Love Allie's workouts! She's great!

[@renata2583]

Thank you POPSUGAR! really liked this one!

[@tiffanysmith2407]

This is slowly becoming one of my faves. Great job on this one!

[@tiffanysmith2407]

Doing this workout for a year and I'm still not bored! Definitely one of the best on here.

[@carinacooke4215]

Went by super quick, loved the vibes and positive theme of the workout!

[@heatherframpton9693]

Thanks for this combo cardio/strength training workout. Adding it to my Workouts to do folder... ☺️

[@juliawilliams6163]

Love that this focuses more on emotional benefits than superficial ones :)

[@kateredenbaugh8939]

just what i needed! not so hard that i felt weak or defeated, but hard enough that i was challenged and really worked up a sweat.

[@dfaro8030]

This was such a good workout... and it was FUN! My new go to page for workouts, thank you!

[@katesay1559]

At the beginning I'm like "omg there's like 25 mn left, I'll never make it!" And at the end I'm like "it's over already???" I love your videos !

[@aya_O331]

im 11 years old trying to get fitter and it actually works thank you popsugar for all these amazing workouts

[@meghandoolittle8083]

Loved this workout! Flew by and feel great!

[@eileenbracho]

I love the energy of this instructor!

[@madalineolson4778]

Thank you so much Ladies. Love this workout and that you always show modifications. Feeling strong and joyous!! Peace and blessings to all beings.✌💜

[@carensexton601]

Fun, creative and refreshing workout!!

[@ThisIsSammii]

One of my new favs! More Allie workouts!!!

[@immaRUSHER]

ah i love allie. she's so positive and cool! i did this workout without weights because i'm not allowed to use them and it was still pretty tough!

[@CallieBlount]

This was SUCH a great video! I will definitely be returning to this workout! And the trainer was awesome!

[@kelleyhall1869]

This was a great and challenging workout, thanks Popsugar!

[@malloryblaine]

I loved the combination of cardio and strength training with weights, you can make it easy or as hard as you like. It’s definitely a calorie burner!! Loved this one.

[@celiaparedes4364]

how many calories did you burned?

[@irineraju9457]

Great workout.. Popsugar is a place Vr I trust on completely for my weight loss.. Special thanks to Anna for introducing alot of talented and great trainers.. popsugar is a part of my everyday life .I would request if u could have a cardio workout for strengthening the transverse abdominal muscles.As a mother of a 2 year old I am still finding it difficult to loose the lower fat belly I have.would be looking forward to it .thank u Anna..u r the best..lots of love..

[@jenniferbecker2665]

I love Yogi tea!! Especially Positive Energy.. Awesome work out per usual. Thank you for helping me to create a great start to my day. :) Namaste.

[@jozhill2749]

Perfect workout this morning 💪🏾

[@Hannahm.w]

YES!! Definitely needed this today

[@amymaxwell248]

Loved this positive, challenging workout!

[@gpaty]

I love this workout really amazing I have done it for a while now and I can really see the results, I really recommend it!!!

[@RedmansMom]

Thank you for the fun workout. The time flew by, I liked the variations and the intensity!!!

[@inkling00]

Great workout loved everyone's positive vibes and high energy during this workout! Definitely helped beat stress I would do this again!

[@absloutelyRasha]

This was amazing and a real mood boost! I love it and it is in my favorite work outs now :))))

[@gayamalach6926]

thank you popsugar for this amazing workouts!

[@carensexton601]

Fun and refreshing workout, thank you ladies!

[@staysialawson2522]

Great workout! Love me some popsugar fitness😊

[@galaxylucia1898]

I’m so out practice and shape. This is just what I need to ease back into my weekly practice routine

[@tiffanyblair5760]

That just flew by! Fun workout.

[@Tinapaints]

Love this workout!! Thank you so much for posting!!! Needed this!!

[@MaryPalomaChipman]

So fun, so good - excellent overall workout that you can intensify by using heavier weights or not....!

[@supercat438]

Gotta love Happy workouts! Really a lot of fun!