Combining cardiovascular training with strength workouts can elevate your fitness routine, improve endurance, and enhance overall performance. Here are three practical examples of how to incorporate cardio into your strength training regimen, ensuring you get the benefits of both types of exercise in one session.
Circuit training is a fantastic way to blend strength and cardio workouts. In this format, you perform a series of strength exercises followed by a short burst of cardio before moving to the next strength exercise. This keeps your heart rate up while building muscle.
To set up a circuit, choose 4-6 strength exercises (like squats, push-ups, or dumbbell rows) and pair each with a cardio burst (like jumping jacks or high knees). Perform each strength exercise for 10-12 reps, then immediately transition to the cardio for 30 seconds. Rest for 1-2 minutes after completing the circuit and repeat it 2-3 times.
Notes: This method allows you to adjust the intensity based on your fitness level. Beginners can start with lighter weights and shorter cardio bursts, while advanced athletes can increase weights and cardio duration.
HIIT workouts are known for their efficiency and effectiveness in burning fat and building cardiovascular endurance. You can incorporate strength training elements into your HIIT sessions to maximize your workout.
For instance, you can create a 20-minute workout with 30 seconds of high-intensity strength exercise (like kettlebell swings or burpees) followed by 30 seconds of a cardio exercise (like sprinting in place or mountain climbers). Repeat this pattern for the duration of your workout. This keeps your heart rate elevated while also working on muscle strength.
Notes: Adjust the work-to-rest ratio based on your fitness level. If you’re just starting, consider a 20 seconds work and 40 seconds rest ratio before progressing to equal intervals.
Many gyms offer classes that combine both cardio and strength training. These classes often alternate between strength exercises and cardio drills, providing a well-rounded workout in a fun and motivating group setting.
For example, a typical class might involve a round of weightlifting (like deadlifts or bench presses), followed by a cardio segment (like a 3-minute run or jump rope). Each segment can be repeated multiple times, often with upbeat music to keep you energized. Classes like these are great for staying motivated and trying new exercises.
Notes: If you don’t have access to a class, you can create your own at home. Choose a few strength exercises and cardio drills, and set a timer to switch between them every few minutes.
By incorporating these examples of how to incorporate cardio into strength training, you’ll not only make your workouts more enjoyable but also reap the benefits of both cardiovascular fitness and muscle strength. Happy training!