How to Mix Cardio with Strength Training

August 8, 2009 by Kris Jones  
Filed under Weight Lifting

Most people separate their cardio workout from strength training by adding cardio before or after. I’m usually in this category but sometimes I like to switch things up and add another dimension. Today, I was back to splicing quick cardio blocks between my leg training.

Image: istockphoto

Image: istockphoto

The beauty of mixing cardio in between sets is you’re keeping your leg muscles on alert the whole time, but changing their function back and forth. My workout lasted only 1:15 but I was exhausted afterwords. I had another 20 minutes of gym time left, but I was running on empty so I decided my body would be better served getting something to eat.

The workout:

12 minutes stair stepper
3×10 leg extension plate 12
3×10 leg curls plate 65 lbs
12 minutes stair stepper
3×10 one legged leg press plate 12 (for both legs)
3×12 leg abductors 130 lbs
2×12 leg adductors 130 lbs
8 minutes reverse rotex
3×20 calf raises 90 lbs
3×10 squat thrusts (I think that’s what they’re called) 25 lb dumbells

With little rest, my legs were burning and my body was quickly fatiguing. However, this workout was very high intensity for short but substantial intervals which burned more calories than if I jogged on the treadmill for 30 minutes.

My plan of action was to divide the workout into three sections with each section containing a cardio followed by weights. In a sense, my legs got a rest on each turn because their function was different but in another sense the pressure was still on because they were still working.

Try this workout if you want to burn fat and build strength with endurance. You’ll need to keep your rest minimal between reps and sets, but by the end you’ll have completed a great workout.

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