You probably want to make your workouts as effective as possible if, like most people, you don’t have a lot of free time at the gym. Using your time effectively can help you achieve results even if you only have 30 minutes, especially if your routine emphasises gradual progress.

Combining strength training and cardiovascular exercise in one session is frequently the best way to maximise your time. However, is it better to do cardio before or after lifting weights? You can make a decision based on a few key considerations.

Does Cardio Work Better Before or After Workout?

The question whether cardio should be done before or after lifting weights has no clear-cut answer. It mostly depends on your fitness objectives.

Professional Suggestions:

• Cardio Before Weights: If you want to improve your endurance.

• Weights Before Cardio: If your goal is to increase muscle strength.

• General Fitness: You can start with either.

Exercise order has been the subject of conflicting research regarding weight loss. Recent studies, however, recommend strength training before cardio. According to a small study, lifting weights before cardio increased fat burning.

In a different study, researchers discovered that performing strength training first raised heart rate more than doing cardio first. Therefore, strength training at the beginning of your workouts may increase your calorie burn. However, some studies indicate that aerobic exercise is a better way to lose weight than strength training. The best way to sustain weight loss is to combine the two.

If your objective is more general, such as maintaining an active lifestyle or enhancing your overall health, the order in which you exercise is less significant. To determine your preferred order, try switching between cardio and weight training first. You might want to start with the exercise you dislike the most.

It’s crucial to perform a brief, low-intensity cardio warm-up regardless of the order you decide on. Your muscles will be ready for exercise after a 5- to 10-minute dynamic warm-up.

Advantages of Cardio Before Workout

According to Danny King, CPT, a trainer at Life Time, the primary advantage of performing cardio before lifting weights is improving endurance. He advises doing cardio first if you have a cardio performance goal.

Additionally, cardio improves blood flow to your muscles, making a quick aerobic warm-up essential before any workout.

Advantages of Cardio After Workout

The best way to increase strength, particularly in lower-body muscles, is to perform weight training before cardio. Glycogen, or stored sugar in the muscles, is the main fuel source for weightlifting. If you do cardio first, you’ll lose some glycogen, lowering your energy levels and making lifting weights more difficult.

Depleting glycogen levels by lifting weights means your body will burn more fat for fuel when you do cardio afterward.

Keeping Weightlifting and Cardio Separate

Combining cardio and strength training in one workout does not hinder muscle mass or strength development. The benefits of separating them depend on your goals.

For specific sports training, consider doing different sessions. A combined workout might lessen explosive muscle strength, which could be detrimental for sports involving explosive movements.

If it’s more convenient, divide your strength and cardio sessions. Some prefer to lift weights in the evening and do cardio in the morning.

Frequency of Aerobic and Weightlifting Exercises

Experts recommend adults engage in 75 minutes of vigorous cardio or 150 minutes of moderate-intensity cardio per week, plus total-body strength training at least twice a week. These can be combined as you like, and exceeding these recommendations can lead to better results.

Incorporating Both Cardio and Strength Training

Strength training and cardio can be combined in various workouts. Circuit training and HIIT are popular methods. An example workout might include:

• Squats

• Jumping jacks

• Push-ups

• Lunges

• Burpees

• Planks

You can perform each exercise for 30 seconds, rest for 10 seconds, and repeat the sequence. This approach helps you gain strength and keeps your heart rate high.

Creating a Strength-Training and Cardio Regimen

• Start with Body Weight or Small Weights: Avoid taking on too much too soon.

• Focus on Proper Form: Learn a few lifts well rather than many poorly.

• Consider a Personal Trainer: They can help develop a balanced program.

• Progress Slowly: Increase your effort gradually.

• Use Free Weights: They improve movement quality more effectively.

• Choose Enjoyable Cardio: Find activities you love to maintain consistency.

• Experiment with Order: Try strength first one month, then cardio the next.

• Keep a Training Record: Track workouts and related factors like stress.

• Include Rest and Recovery: Schedule breaks and recovery days.

Bottom Line

Whether you should do cardio before or after lifting weights is not a hard-and-fast rule. Experiment with both strategies to determine which suits you best. The key is to incorporate both strength and cardio training into your weekly workout regimen.