Should I do cardio or weights first?

What you do first will be dependent on your fitness goals. If your goal is to build muscle or strength, you should start with weights so you can maximize your performance when lifting. If your goal is to improve cardiovascular fitness or endurance, starting with cardio will allow you to perform throughout your entire workout at a higher intensity. It will get your heart rate up before you start lifting and if you continue with this intensity, you’ll be able to burn even more calories. Combining the two with circuit training or high-intensity interval (HIIT) training can help you get the best of both worlds, but it may be a little too strenuous for beginners ( 7 ). For a beginner, it’s most important to find what will work for you in the long term. Consistency will lead to the most success. If you want to do cardio first, that’s great, and if you feel like saving cardio for the end, that’s also fine. The order in which you do the two won’t matter as much when you’re just starting on your fitness journey. It’s more about getting a workout in and being able to do the workout for several weeks going forward.

Can 30 days of exercise make a difference?

Yes, 30 days of exercise can make a noticeable difference, particularly for beginners. While major transformations generally take more time, consistent exercise over 30 days can lead to several positive changes in your body and overall well-being ( 8 ).

What is the 30-30-30 method?

The 30-30-30 method is a workout and nutrition technique that involves consuming 30 grams of protein within 30 minutes of waking up and following this with 30 minutes of low-intensity exercise, such as walking. It can help jumpstart your metabolism and balance your blood sugar levels ( 9 ).

How can I get fit with no prior fitness experience?

Set realistic, short-term goals that are easy to achieve, such as walking for 10 minutes per day or doing a few body weight exercises 2-3 times a week. Walking, swimming, or cycling are excellent options to improve cardiovascular health without overwhelming your body. Stay consistent with your workout routines. Gradually increase the intensity and duration as your workout becomes easier. Increase physical activity in your daily life. Rest is an important part of getting fit. Your body needs time to recover and adapt to the new physical demands you’re placing on it. Make sure to get enough sleep and take at least 1-2 rest days per week, particularly in the beginning. Exercise alone won’t lead to optimal fitness. You’ll also need to eat a balanced diet that is rich in whole foods such as vegetables, fruits, lean proteins, and whole grains. Proper nutrition fuels your workouts and helps with recovery and muscle building ( 10 ).

Why is it important to ease into an exercise program?

Easing into an exercise program is important for several reasons, particularly if you’re a beginner or returning after a long time off. Starting too intensely or quickly can lead to physical and mental setbacks, including injury, muscle soreness, feelings of frustration, and being overwhelmed ( 1 ).