Train Smart With Strength And Cardio Workouts And Break Through Your Plateau

Being glued to our screens or running from one task to another can often distract us from the most crucial element of self-care: Regular exercise. 

When things get challenging and effective time management feels impossible, you may end up doing no exercise at all. We might think that this is helping us stay on top of things, but deep down, it can be doing worse than good.

Over time, some individuals may come to realize that a lack of movement affects their mental and physical well-being (1). According to America’s Health Rankings (2023 data), 24.2% of U.S. adults reported no physical activity outside of work. 

These rates vary widely by state, from 16.2% in Utah to over 33% in Mississippi (2).

All of this brings us down to the point that it may be time to adopt a solid workout routine. A comprehensive cardio and strength workout plan that considers all baseline factors, such as current weight, age, gender, and exercise level, can help you stay active and maintain your health. You don’t need to join a fancy gym or enroll in a complex training class to get the perks you’re hoping for.

Just a simple strength and cardio workout at home can be a game-changer. 

This guide starts by explaining what strength and cardio workouts are. 

We also share some insightful information on how to combine these exercises effectively and manage their timing.

What Is A Solid Strength And Cardio Workout Mix?

A solid cardio and strength training workout plan, as the phrase suggests, is a fitness routine that blends resistance training (to build muscle and strength) with cardiovascular exercises (to improve heart health and endurance).

This combination delivers a full-body workout that brings cognitive and physical benefits (3).

Below, we have given an example of what it should look like:

Strength Training (2-4 days/week)

Focuses on muscle-building using:

• Bodyweight Exercises: Squats, push-ups, planks
• Weights/Resistance bands: Deadlifts, shoulder presses, rows
• Reps and Sets: Typically 3 sets of 8 or 12 reps

Cardio Training (2–5 days/week)

Improves endurance and burns calories through:

• Steady-state cardio: Brisk walking, jogging, cycling (30-60 mins)
• HIIT (High-Intensity Interval Training): Short bursts of intense activity followed by rest
  e.g., 30 sec sprint + 30 sec walk × 10

Strength training and cardio each work your body in their special way. And, that’s a good thing!

When you mix these styles in your workout routine, you get the best of both worlds. 

You can build strength, boost your heart health, and feel healthier all around.

Read more: Wall Pilates for Back Fat: 9 At-Home Exercises

Is It Okay To Mix Cardio And Strength Training?

Yes, it is perfectly okay to combine cardio and strength training.

• Strength training and similar exercises are classified as anaerobic because they utilize stored body sugar, primarily glycogen, for energy, rather than requiring oxygen (4).
• Cardio workouts can involve running or cycling, which are aerobic and utilize oxygen to help your body work harder by increasing your breathing rate and heart rate (5).

When combining the two, it’s essential to strike a balance. When you combine the endurance boost of cardio with the muscle-building power of strength training, you can open a new level of energy, fitness, and confidence.

This combination of exercise styles is where structured programs, such as boot camps, come in. 

These high-energy sessions incorporate bodyweight cardio exercises, including squats, core work, and back-strengthening moves, which support running and other cardio activities.

You’ll often switch quickly between equipment, such as a treadmill or bike, and floor exercises to keep your heart rate up, and before you know it, you’re done and excited to come back for more!

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

How To Balance Cardio And Strength Training For Optimal Results

Here are 5 simple tips to help you balance cardio and strength training for the best results:

• Mix It Up With Circuit-Style Training

Combine strength and cardio in one workout by moving through different stations at a steady pace. 

This variation keeps your heart rate up while building muscle and burning calories (6).

• Don’t Skip The Rest Days

Rest is just as important as working out. It’s during recovery that your muscles repair and grow stronger. Plan at least one full rest day or a light active recovery session each week.

• Choose Workouts You Enjoy

Sticking to a routine is easier when it’s fun. Try different activities, such as indoor cycling, barre, home workouts, or outdoor bootcamps, to see what you enjoy most.

• Fuel Your Body Well

A solid workout plan needs a strong nutrition foundation. 

Eat balanced meals that provide enough protein, carbs, and healthy fats to support your energy and recovery (7). A dietitian can help you tailor your plan if needed.

• Challenge Yourself With Weights

Don’t be afraid to lift heavier. Fewer reps with more weight build strength, while lighter weights with more reps can improve your endurance (8). Both styles have their place, so adjust based on your goals.

Combined Training Creates A Powerful Hybrid

A group of researchers studied 69 adults, most of whom were dealing with high blood pressure or excess weight, to determine the effects of different workouts on their health (9). 

The researchers split the participants into 3 groups:

1. One group performed only cardio, such as brisk walking or cycling, for 1 hour, 3 times a week.
2. Another group focused only on strength training for the same amount of time.
3. The third group divided their sessions into 30 minutes of cardio and 30 minutes of strength training.

The group that combined both workouts experienced the most significant improvements. 

• Their blood pressure dropped by 4 mmHg, and their overall fitness level improved.
• They also became stronger, gaining 4 kg in upper-body 1-repetition maximum (1RM) strength and 11 kg in lower-body 1RM strength.
• They also gained almost a kilogram (0.8 kg) of lean muscle mass. 

These changes weren’t just small wins. They showed real progress in heart health, stamina, strength, and body composition.

This study demonstrates that combining cardio and strength training can yield better results than doing either type of workout alone. It helps your body become stronger, move more efficiently, and feel more energized. If you’re trying to establish a long-term routine that yields visible results, a combination of both is an innovative approach.

Here’s what combined training can help you achieve:

• Lower blood pressure and a healthier heart
• Faster progress with fewer plateaus
• Stronger and more defined muscles
• More energy and improved stamina
• A leaner, more balanced body

In short, combining both types of exercise can help you feel your best and maximize the benefits of every workout session.

Should I Do Cardio Or Weights First?

Both cardio and weightlifting have their own set of benefits. The question of what to do first depends on your fitness goals.

Doing weight training before cardio can be more effective if your goal is to lose fat and stay active throughout the day (10). This split allows you to dedicate more energy to lifting as opposed to cardio, which can help you lift heavier and put your all into any resistance-based exercise. 

Lifting weights burns calories and can boost your confidence and energy levels. 

This confidence and energy boost naturally leads to increased physical activity and further fat burning. 

Additionally, with more skeletal muscle mass, your basal metabolic rate increases. 

More muscle tissue means your body is burning more calories to keep it functioning, even at rest!

If your primary goal is to improve heart and lung health, start with cardio exercises first. This order enables you to dedicate more effort to your cardio session, which will ultimately keep your heart rate elevated for a more extended period. 

This elevated heart rate can come into play during your weightlifting session, helping you burn more calories. You may lift a little lighter than you usually would, but since you elevated your heart rate through cardio, you burn more calories.

But either option can help boost your cardio fitness (11). However, if you’re focused on fat loss and staying physically active throughout the day, research suggests it’s better to start your workout with strength training.

Read more: Does Pilates Flatten Your Stomach? All You Need to Know

What Workout Combines Cardio And Strength?

After addressing all the ins and outs of the two, you need to determine which one is better to start with. However, if you’re stuck and don’t know what to do, consider combining them both.

High-intensity interval training, or HIIT, is a great way to get the best of all worlds (12). 

It gets your heart rate up like running or cycling, but also helps build muscle, just like lifting weights. Most HIIT sessions are brief, typically lasting between 10 and 30 minutes, making them an ideal choice for those with limited time.

HIIT workouts can include things like:

• Tabata routines
• Short bursts of running, biking, or rowing
• Calisthenics like lunges, squat jumps, jumping jacks, and burpees
• Boxing-style workouts

Adding HIIT to your routine is a great way to keep things fresh when your workouts start to feel repetitive. Suppose you enjoy calisthenics and weight training, or you’re looking for something different from your usual cardio sessions. In that case, HIIT offers a fun mix of movements that push your body and keep your energy levels high.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

What Is An Example Of A Balanced Strength And Cardio Workout?

A solid combination of strength and cardio can be more helpful than doing either alone. 

Below, we have an example exercise routine that can come in handy:

Warm-Up (5 minutes)

• Jumping jacks: 1 min
• Arm circles: 1 min
• Bodyweight squats: 1 min
• High knees: 1 min
• Light stretching: 1 min

Circuit 1: Full-Body Strength + Cardio (Repeat x2)

Work 40 seconds, rest 20 seconds between moves:

• Jump squats: Cardio + legs
• Push-ups: Upper body strength
• Bent-over dumbbell rows: Back and arms
• Dumbbell lunges: Legs and glutes.
• Mountain climbers: Core + cardio

Circuit 2: Core + Conditioning (Repeat x2)

Work 40 seconds, rest 20 seconds

• Jump rope or simulated rope: Steady cardio
• Burpees: Full-body cardio burst
• Bicycle crunches: Core activation
• Oblique twists: Obliques and abs
• Plank with shoulder taps: Core stability

Cool Down (5 minutes)

• Light jog or walk in place: 2 min
• Stretch major muscle groups: 3 min.

This exercise routine is just one example of how to structure a balanced strength and cardio workout. Instead of choosing one or the other, you are more likely to witness results if you combine the two. When balanced well, the workouts can help you get closer to your goals. 

For example, some people practice a strength and cardio workout for weight loss.

They can seek professional help from a certified trainer or rely on a reputable online platform to inch closer to their desired weight.

Is 20 Minutes Of Cardio Enough After Lifting Weights?

Yes, 20 minutes of cardio after lifting weights can be good enough. 

You should evaluate your fitness goals to be more certain about the timing and intensity of weight lifting.

Here’s a breakdown that could help:

• If your goal is fat loss:

20 minutes of moderate to high-intensity cardio (like cycling, incline walking, or HIIT) after weights can help burn extra calories and promote fat loss without compromising muscle (13).

• If your goal is cardiovascular health:

20 minutes of steady-state cardio after lifting can improve heart health, endurance, and recovery (14). Aim for at least 3–5 days a week.

• If your goal is muscle gain:

Cardio should be limited or kept at a low intensity to avoid interfering with muscle growth. A short, 20-minute walk after lifting can aid recovery without compromising gains (15).

A 2009 study tested 3 different workout combinations (16):

• 20 minutes of cardio on its own
• High-intensity weight training, followed by a 5-minute rest, then 20 minutes of steady cycling
• Low-intensity weight training, followed by a 5-minute rest, then 20 minutes of steady cycling

The results showed that doing high-intensity lifting before cardio led to much higher fat burning during the cardio session. The fat-burning rate achieved with high-intensity lifting was initially higher than that of the subjects who exercised with cardio alone or after light lifting.

Researchers explained this happens because intense weight training triggers hormonal changes that make it easier for the body to burn stored fat. However, that effect fades if you wait too long, like a couple of hours, before starting cardio.

Frequently Asked Questions

• How many rest days a week?

You should aim for 1 to 3 days of rest per week. Excessive pressure on your body can have unfavorable consequences. The side effects of overtraining are particularly true if you’re performing a cardio and strength workout plan for beginners.

• Is cardio killing my gains?

No, cardio isn’t ruining your gains. Some studies show that combining cardio and strength training may slow down muscle growth compared to just lifting weights (17). But if you plan your workouts right, the effect is usually minimal and nothing to worry about.

• Can I do cardio after lifting?

Yes, you can do cardio after lifting weights. Some people prefer to do cardio first to focus more on building endurance, but doing it after your strength workout can help increase your total calorie burn for the workout session, which can ultimately promote fat loss when combined with a healthy diet. If you’re short on time or want to fit both in one session, a HIIT-style workout can provide both strength and endurance benefits in a shorter time frame.

• Can I do cardio every day?

Yes, most people can safely engage in daily cardio exercise. But it’s essential to pay attention to how your body feels. Just make sure to adjust the intensity based on your fitness level and take it easy when needed.

The Bottom Line

A strategic combination of strength and cardio workouts can supercharge even the most mundane exercise sessions. Rather than hopping onto the machines without a specific workout routine, you’re less likely to bring the rewards you’re hoping for. 

Consult a certified trainer for a compelling blend of bodyweight cardio workouts and strength training routines. It may take some time to adjust to the new routines.

And even if you don’t see those gains or the pounds dropping on the scales, you may start noticing changes in how you feel about yourself. Your confidence and self-esteem are highly likely to go up! The scale only tells part of your weight loss or muscle gain story.