You step into the gym ready to start your workout. You look to one side and see rows of treadmills, ellipticals, and stationary bikes. The other is packed with free weights and machines. You find yourself asking a few questions, like whether you can combine cardio and weights in the same workout. If you want to, which one is best to do first?
This article will explore the benefits of doing both cardio and weightlifting in the same workout session and the best ways to maximize your results.
What’s Cardio and Why Is It Important?
Aerobic or cardiovascular (cardio) exercise includes workouts designed to elevate your heart rate. The word “aerobic” refers to exercises that force your body to use more oxygen to create energy. According to the Cleveland Clinic, a good cardio workout has you breathing faster than you normally do at rest.
Examples of cardio workouts include, but aren’t limited to:
The American Heart Association (AHA) recommends getting at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week. Moderate-level cardio is a great introduction. Cardio workouts not only strengthen your heart and lungs — they’re also great for reducing the risk of stroke, keeping your bones healthy, and even assisting with digestion.
What’s Weightlifting and Why Is It Important?
Weightlifting is a type of strength or resistance training that improves your muscle strength. In the long run, weightlifting also preserves your muscle mass and bone health and helps prevent injuries as you age.
Strength exercises are typically completed in repetitions and sets. The AHA recommends working muscle groups for 8 to 12 repetitions (reps) to the point of fatigue. You can complete 3 to 5 sets of these reps or keep going until your muscles wear out. Try lifting weights at least twice a week, focusing on different muscle groups each time. Give yourself at least 2 days of rest in between workouts to let your body recover and repair itself.
Examples of weightlifting exercises to try include:
- Free weights, like dumbbells
- Kettlebells
- Resistance band training
- Barbells with plate weights
- Weight machines
Can You Combine Cardio and Weightlifting in the Same Workout?
A long-standing rumor in the fitness community is doing cardio or weights before the other can lead to burnout and affect your performance. But newer evidence suggests this likely isn’t true. Research shows that completing both cardio and weight-based exercises doesn’t negatively impact strength or muscle growth.
Health experts now note that you can combine cardio and weightlifting within the same workout. In fact, there may be extra benefits to raising your heart rate and strengthening your muscles at the same time. One study published in the British Journal of Sports Medicine found that people who completed both cardio and strength training in their workouts had a lower risk of death compared to those who only included cardio.
When Combining Exercises, Which Is Best to Do First?
The choice between whether to perform cardio or weightlifting first depends on your specific goal. It’s best to make your first exercise or activity the one you want to prioritize the most. This is because you have the most energy at the start of your workout. As you continue expending energy, you won’t be able to dedicate as much to exercises later in your session.
For example, if you’re looking to improve your cardiovascular fitness and endurance, it’s best to do your cardio workout before weightlifting. Warm up and complete your run or stationary bike ride first. For those looking to build muscle strength, weightlifting first is better. After a quick warmup, choose exercises that focus on specific muscle groups first. Your cooldown can then be a cardio workout, like walking, jogging, or riding the stationary bike. Other studies have found that you may burn more fat when you do cardio workouts after weightlifting. If you’re looking to shed a few extra pounds, this may be your preferred order.
Workout Ideas That Combine Cardio and Weightlifting
If you already have a gym routine and your favorite workouts ready, you’re good to go. But if you need a few more ideas for combining cardio and weightlifting, we’re here to help.
Circuit training and high-intensity interval training (HIIT) combine aspects of both exercises to build muscle and improve your cardiovascular health. HIIT workouts involve short, intense bursts of exercise followed by a short recovery. Start your session with a light cardio warmup, like walking or jogging for 5 minutes. Once you’re ready, rotate between 3 to 5 exercises of your choice — these can include a mix of cardio and weightlifting.
Examples include 30 seconds to 1 minute of:
- Burpees
- Kettlebell swings
- Mountain climbers (with or without resistance bands)
- Sprinting on a treadmill or stationary bike
- Dumbbell raises
