Mix in some cardio, a couple of rest days and some good clean eating and you’ve got a recipe for ravishing results. #3. Cardio activity consists of max intensity running workouts. Strength training sessions included four exercises prescribed at 3 sets of 10 repetitions and two exercises (the abdominal crunch and low-back extension) prescribed at 3 sets of 30 and 20 reps, respectively. It strengthens our hearts, builds endurance, and can be done just about anywhere. The cardio then weights vs. weights then cardio debate is hotly debated. Low reps and high weights build muscle strength, and high reps with low weights tone and build endurance. Keep in mind that this doesn’t have to be the same type of exercise every day. Turning your body into an effective fat-burning machine requires a few key ingredients: a clean diet, strength training, and some type of cardio component that gets your heart pumping. All it takes is 30 minutes, three times per week, to get in a great, effective, full-body workout. Putting it together, for example: you could set yourself a workout schedule where you do one or two combo workouts and two or more strength training workouts a week. But when it comes to shedding fat, the latter school of thought may give you a leg up. When I prescribe cardio/strength-training exercise programs to my patients, I suggest a schedule of 3 days on, 2 days off, that might look like this for you: Monday, Wednesday, Friday: Cardio exercise. This intense six-week training plan includes three total-body circuit strength workouts with abdominal and lower back areas covered at the beginning of the workout. On the days when you have to do both cardio and weight training, perform the exercise that is your main goal first. This will ensure that you have sufficient energy to complete your primary workout. We’re big fans of high intensity interval training (HIIT). Lift heavier weights.The weights workout should be vigorous, with the number of repetitions kept at the low to medium end of the scale between 8 and 12 repetitions. Recent research continues to examine the topic, but results have been a mixed bag—one study says loading order doesn’t matter in the long-term, while another says save aerobic training for after a lifting session.. Best Cardio And Strength Training Combined Workouts. For example, if your main goal is to increase muscle mass through weight training, do the weight training portion before the cardio routine. Splitting cardio and strength training is the best way to save time and get in shape for busy people. AIT between 2 sessions of ST exercises; AIT after ST exercises . Increase muscle with weight training.Extra muscle helps to burn more energy at rest, even if only a little. 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