Getting an equal mix of strength training and cardio is important for maintaining good health, but it also can take a chunk of time out of your week. If you tend to favor one over the other, combining the two into one efficient workout is a great way to cover both bases without spending hours in the gym. As fun as it is to joke about skipping cardio or leg day altogether, maintaining both muscle mass and cardiovascular health becomes especially important for staying active and independent as you get older.

“The biggest mistake I see men over 40 making is only doing strength training,” says Micah Cooper , a group fitness trainer at Life Time in Dallas. “Training your heart is equally important, so making time to get your heart rate up is golden. It’s not one or the other; it’s both—and that’s what this workout is designed to do, combining strength training and cardiovascular moves.…