While both cardio and weight training are incredible for your health, the sequence in which you do them has a few implications.
A short cardio burst before lifting is a great way to warm up, boost blood flow, and prep your body for strength work. Whether you do cardio before weights ultimately depends on your goals—here’s how to decide:
- For a quick warm-up: Just 10 minutes of cardio is enough to get your muscles ready for weight training.
- For better endurance: Doing cardio first ensures you’re fresh and able to work at full aerobic capacity.
- For improved heart health: Prioritizing cardio before weights supports cardiovascular benefits.
- For maximum strength gains: Cardio beforehand may slightly reduce power, so lift first if strength is your main focus.
- For equipment or no-equipment options: Use the elliptical, bike, rower, or stair stepper—or simply head out for a brisk walk or run.
Doing cardio after strength training is often the smartest choice when your goal is to maximize power, maintain good form, and make your workout as effective as possible. Here’s why saving cardio for the end can be beneficial:
- For maximum strength gains: Lifting first ensures you’re using your full energy reserves for proper form and performance.
- For better glycogen use: Strength training before cardio prevents early depletion of glycogen, keeping your power output higher.
- For fat-loss goals: Doing cardio after weights may encourage your body to tap into fat stores once glucose is already reduced.
- For improved focus: Strength training requires more mental precision, so tackling it first helps maintain technique and intensity.
Combining cardio and strength in the same workout can be an efficient way to boost both endurance and power. Hybrid formats—like HIIT—pack a lot into a short time, but they also demand smart pacing and recovery. Key points to keep in mind:
- For time efficiency: Blending cardio and weights lets you train multiple fitness qualities in one session.
- For balanced gains: Hybrid workouts can improve both muscular strength and cardiovascular endurance.
- For higher training stress: Intense combinations like HIIT can tax the body and elevate fatigue or soreness.
- For injury prevention: Monitor your intensity and technique to avoid overtraining and maintain proper form.
