{"id":78551,"date":"2025-07-04T17:34:49","date_gmt":"2025-07-04T17:34:49","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=78551"},"modified":"2025-07-04T17:34:49","modified_gmt":"2025-07-04T17:34:49","slug":"strength-and-cardio-workout","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/","title":{"rendered":"Train Smart With Strength And Cardio Workouts And Break Through Your Plateau"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#What_Is_A_Solid_Strength_And_Cardio_Workout_Mix\" >What Is A Solid Strength And Cardio Workout Mix?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#Strength_Training_2-4_daysweek\" >Strength Training (2-4 days\/week)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#Cardio_Training_2%E2%80%935_daysweek\" >Cardio Training (2\u20135 days\/week)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#Is_It_Okay_To_Mix_Cardio_And_Strength_Training\" >Is It Okay To Mix Cardio And Strength Training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#How_To_Balance_Cardio_And_Strength_Training_For_Optimal_Results\" >How To Balance Cardio And Strength Training For Optimal Results<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#Combined_Training_Creates_A_Powerful_Hybrid\" >Combined Training Creates A Powerful Hybrid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#Should_I_Do_Cardio_Or_Weights_First\" >Should I Do Cardio Or Weights First?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#What_Workout_Combines_Cardio_And_Strength\" >What Workout Combines Cardio And Strength?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#What_Is_An_Example_Of_A_Balanced_Strength_And_Cardio_Workout\" >What Is An Example Of A Balanced Strength And Cardio Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#Warm-Up_5_minutes\" >Warm-Up (5 minutes)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#Circuit_1_Full-Body_Strength_Cardio_Repeat_x2\" >Circuit 1: Full-Body Strength + Cardio (Repeat x2)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#Circuit_2_Core_Conditioning_Repeat_x2\" >Circuit 2: Core + Conditioning (Repeat x2)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#Cool_Down_5_minutes\" >Cool Down (5 minutes)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#Is_20_Minutes_Of_Cardio_Enough_After_Lifting_Weights\" >Is 20 Minutes Of Cardio Enough After Lifting Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#How_many_rest_days_a_week\" >How many rest days a week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#Is_cardio_killing_my_gains\" >Is cardio killing my gains?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#Can_I_do_cardio_after_lifting\" >Can I do cardio after lifting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#Can_I_do_cardio_every_day\" >Can I do cardio every day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_And_Cardio_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame_1484579791_iteration_1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over time, some individuals may come to realize that a lack of movement affects their mental and physical well-being (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1755296622000606?via%3Dihub\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). According to America&#8217;s Health Rankings (2023 data), 24.2% of U.S. adults reported no physical activity outside of work.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These rates vary widely by state, from 16.2% in Utah to over 33% in Mississippi (<\/span><a href=\"https:\/\/www.americashealthrankings.org\/explore\/measures\/Sedentary\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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&#8217;t need to join a fancy gym or enroll in a complex training class to get the perks you&#8217;re hoping for.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just a simple strength and cardio workout at home can be a game-changer.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide starts by explaining what strength and cardio workouts are.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We also share some insightful information on how to combine these exercises effectively and manage their timing.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Solid_Strength_And_Cardio_Workout_Mix\"><\/span><strong>What Is A Solid Strength And Cardio Workout Mix?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This combination delivers a <a href=\"https:\/\/betterme.world\/articles\/pilates-without-equipment\/\">full-body workout<\/a> that brings cognitive and physical benefits (<\/span><a href=\"https:\/\/www.archives-pmr.org\/article\/S0003-9993(23)00591-9\/abstract\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_And_Cardio_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70068\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-17-1024x640.png\" alt=\"strength and cardio workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-17.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-17-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-17.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-17-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Below, we have given an example of what it should look like:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Strength_Training_2-4_daysweek\"><\/span><b>Strength Training (2-4 days\/week)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Focuses on muscle-building using:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bodyweight Exercises: <\/b><span style=\"font-weight: 400;\">Squats, push-ups, planks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weights\/Resistance bands: <\/b><span style=\"font-weight: 400;\">Deadlifts, shoulder presses, rows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reps and Sets:<\/b><span style=\"font-weight: 400;\"> Typically 3 sets of 8 or 12 reps<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cardio_Training_2%E2%80%935_daysweek\"><\/span><b>Cardio Training (2\u20135 days\/week)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Improves endurance and burns calories through:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Steady-state cardio: <\/b><span style=\"font-weight: 400;\">Brisk walking, jogging, cycling (30-60 mins)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>HIIT (High-Intensity Interval Training):<\/b><span style=\"font-weight: 400;\"> Short bursts of intense activity followed by rest<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">e.g., 30 sec sprint + 30 sec walk \u00d7 10<\/span><\/li>\n<\/ul>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<p><span style=\"font-weight: 400;\">Strength training and cardio each work your body in their special way. And, that&#8217;s a good thing!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you mix these styles in your workout routine, you get the best of both worlds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can build strength, boost your heart health, and feel healthier all around.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/wall-pilates-for-back-fat\/\">Wall Pilates for Back Fat: 9 At-Home Exercises<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Okay_To_Mix_Cardio_And_Strength_Training\"><\/span><strong>Is It Okay To Mix Cardio And Strength Training?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it is perfectly okay to combine cardio and strength training.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength training and similar exercises are classified as <\/span><b>anaerobic<\/b><span style=\"font-weight: 400;\"> because they utilize stored body sugar, primarily glycogen, for energy, rather than requiring oxygen (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1877117315001520?via%3Dihub\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardio workouts can involve running or cycling, which are <\/span><b>aerobic <\/b><span style=\"font-weight: 400;\">and utilize oxygen to help your body work harder by increasing your breathing rate and heart rate (<\/span><a href=\"https:\/\/publications.ersnet.org\/content\/breathe\/12\/1\/97\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When combining the two, it&#8217;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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This combination of exercise styles is where structured programs, such as boot camps, come in.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These high-energy sessions incorporate <a href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/\">bodyweight cardio exercises<\/a>, including squats, core work, and back-strengthening moves, which support running and other cardio activities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;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&#8217;re done and excited to come back for more!<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;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 <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_And_Cardio_Workout\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Balance_Cardio_And_Strength_Training_For_Optimal_Results\"><\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-balance-cardio-and-strength-training\/\"><strong>How To Balance Cardio And Strength Training For Optimal Results<\/strong><\/a><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are 5 simple tips to help you balance cardio and strength training for the best results:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Mix It Up With Circuit-Style Training<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Combine strength and cardio in one workout by moving through different stations at a steady pace.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This variation keeps your heart rate up while building muscle and burning calories (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/11\/17\/2443\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Don&#8217;t Skip The Rest Days<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Rest is just as important as working out. It&#8217;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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_And_Cardio_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70071\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-20-1024x640.png\" alt=\"strength and cardio workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-20.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-20-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-20.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-20-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\"><b>Choose Workouts You Enjoy<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sticking to a routine is easier when it&#8217;s fun. Try different activities, such as indoor cycling, barre, home workouts, or outdoor bootcamps, to see what you enjoy most.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Fuel Your Body Well<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A solid workout plan needs a strong nutrition foundation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eat balanced meals that provide enough protein, carbs, and healthy fats to support your energy and recovery (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK594226\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). A dietitian can help you tailor your plan if needed.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Challenge Yourself With Weights<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Don&#8217;t be afraid to lift heavier. Fewer reps with more weight build strength, while lighter weights with more reps can improve your endurance (<\/span><a href=\"https:\/\/www.mdpi.com\/2075-4663\/9\/2\/32\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Both styles have their place, so adjust based on your goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Combined_Training_Creates_A_Powerful_Hybrid\"><\/span><strong>Combined Training Creates A Powerful Hybrid<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30615666\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><b>\u00a0<\/b><\/p>\n<p><b>The researchers split the participants into 3 groups:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One group performed only cardio, such as brisk walking or cycling, for 1 hour, 3 times a week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Another group focused only on strength training for the same amount of time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The third group divided their sessions into 30 minutes of cardio and 30 minutes of strength training.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The group that combined both workouts experienced the most significant improvements.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Their blood pressure dropped by 4 mmHg, and their overall fitness level improved.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They also became stronger, gaining 4 kg in upper-body 1-repetition maximum (1RM) strength and 11 kg in lower-body 1RM strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They also gained almost a kilogram (0.8 kg) of lean muscle mass.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These changes weren&#8217;t just small wins. They showed real progress in heart health, stamina, strength, and body composition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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&#8217;re trying to establish a long-term routine that yields visible results, a combination of both is an innovative approach.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_And_Cardio_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70074\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-23-1024x640.png\" alt=\"strength and cardio workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-23.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-23-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-23.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-23-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Here&#8217;s what combined training can help you achieve:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower blood pressure and a healthier heart<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Faster progress with fewer plateaus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stronger and more defined muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">More energy and improved stamina<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A leaner, more balanced body<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In short, combining both types of exercise can help you feel your best and maximize the benefits of every workout session.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_I_Do_Cardio_Or_Weights_First\"><\/span><strong>Should I Do Cardio Or Weights First?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Both cardio and weightlifting have their own set of benefits. The question of what to do first depends on your fitness goals.<\/span><\/p>\n<p><b>Doing weight training before cardio can be more effective if your goal is to lose fat and stay active throughout the day (<\/b><a href=\"https:\/\/www.independent.co.uk\/life-style\/health-and-families\/cardio-weights-workout-order-study-b2766604.html\"><b>10<\/b><\/a><b>).<\/b><span style=\"font-weight: 400;\"> 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lifting weights burns calories and can boost your confidence and energy levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This confidence and energy boost naturally leads to increased physical activity and further fat burning.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, with more skeletal muscle mass, your basal metabolic rate increases.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More muscle tissue means your body is burning more calories to keep it functioning, even at rest!<\/span><\/p>\n<p><b>If your primary goal is to improve heart and lung health, start with cardio exercises first. <\/b><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But either option can help boost your cardio fitness (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/3-kinds-of-exercise-that-boost-heart-health\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). However, if you&#8217;re focused on fat loss and staying physically active throughout the day, research suggests it&#8217;s better to start your workout with strength training.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/does-pilates-flatten-your-stomach\/\">Does Pilates Flatten Your Stomach? All You Need to Know<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Workout_Combines_Cardio_And_Strength\"><\/span><strong>What Workout Combines Cardio And Strength?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">After addressing all the ins and outs of the two, you need to determine which one is better to start with. However, if you&#8217;re stuck and don&#8217;t know what to do, consider combining them both.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High-intensity interval training, or HIIT, is a great way to get the best of all worlds (<\/span><a href=\"https:\/\/www.mdpi.com\/2077-0383\/14\/4\/1282\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><b>HIIT workouts can include things like:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tabata routines<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Short bursts of running, biking, or rowing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calisthenics like lunges, squat jumps, jumping jacks, and burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boxing-style workouts<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Adding HIIT to your routine is a great way to keep things fresh when your workouts start to feel repetitive. Suppose you enjoy<a href=\"https:\/\/betterme.world\/articles\/calisthenics-and-weight-training\/\"> calisthenics and weight training<\/a>, or you&#8217;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.<\/span><\/p>\n<p><strong>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 <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_And_Cardio_Workout\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_An_Example_Of_A_Balanced_Strength_And_Cardio_Workout\"><\/span><strong>What Is An Example Of A Balanced Strength And Cardio Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A solid combination of strength and cardio can be more helpful than doing either alone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below, we have an example exercise routine that can come in handy:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Warm-Up_5_minutes\"><\/span><b>Warm-Up (5 minutes)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jumping jacks:<\/b><span style=\"font-weight: 400;\"> 1 min<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Arm circles: <\/b><span style=\"font-weight: 400;\">1 min<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bodyweight squats:<\/b><span style=\"font-weight: 400;\"> 1 min<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High knees:<\/b><span style=\"font-weight: 400;\"> 1 min<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Light stretching:<\/b><span style=\"font-weight: 400;\"> 1 min<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Circuit_1_Full-Body_Strength_Cardio_Repeat_x2\"><\/span><b>Circuit 1: Full-Body Strength + Cardio (Repeat x2)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Work 40 seconds, rest 20 seconds between moves:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jump squats:<\/b><span style=\"font-weight: 400;\"> Cardio + legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push-ups:<\/b><span style=\"font-weight: 400;\"> Upper body strength<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bent-over dumbbell rows: <\/b><span style=\"font-weight: 400;\">Back and arms<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbell lunges:<\/b><span style=\"font-weight: 400;\"> Legs and glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mountain climbers: <\/b><span style=\"font-weight: 400;\">Core + cardio<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_And_Cardio_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70072\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-21-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-21.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-21-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-21.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-21-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Circuit_2_Core_Conditioning_Repeat_x2\"><\/span><b>Circuit 2: Core + Conditioning (Repeat x2)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Work 40 seconds, rest 20 seconds<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jump rope or simulated rope:<\/b><span style=\"font-weight: 400;\"> Steady cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Burpees: <\/b><span style=\"font-weight: 400;\">Full-body cardio burst<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bicycle crunches:<\/b><span style=\"font-weight: 400;\"> Core activation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Oblique twists:<\/b><span style=\"font-weight: 400;\"> Obliques and abs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plank with shoulder taps:<\/b><span style=\"font-weight: 400;\"> Core stability<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cool_Down_5_minutes\"><\/span><b>Cool Down (5 minutes)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Light jog or walk in place: <\/b><span style=\"font-weight: 400;\">2 min<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stretch major muscle groups:<\/b><span style=\"font-weight: 400;\"> 3 min.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, some people practice a strength and cardio workout for weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They can seek professional help from a certified trainer or rely on a reputable online platform to inch closer to their desired weight.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_And_Cardio_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70070\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-19-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-19.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-19-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-19.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-19-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_20_Minutes_Of_Cardio_Enough_After_Lifting_Weights\"><\/span><strong>Is 20 Minutes Of Cardio Enough After Lifting Weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, 20 minutes of cardio after lifting weights can be good enough.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should evaluate your fitness goals to be more certain about the timing and intensity of weight lifting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a breakdown that could help:<\/span><\/p>\n<ul>\n<li><b>If your goal is fat loss:<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/high-intensity-interval-training\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>If your goal is cardiovascular health:<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">20 minutes of steady-state cardio after lifting can improve heart health, endurance, and recovery (<\/span><a href=\"https:\/\/www.wjgnet.com\/1949-8462\/full\/v11\/i7\/171.htm\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Aim for at least 3\u20135 days a week.<\/span><\/p>\n<ul>\n<li><b>If your goal is muscle gain:<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/search\/research-news\/14899\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>A 2009 study tested 3 different workout combinations (<\/b><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19504118\/\"><b>16<\/b><\/a><b>):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 minutes of cardio on its own<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-intensity weight training, followed by a 5-minute rest, then 20 minutes of steady cycling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-intensity weight training, followed by a 5-minute rest, then 20 minutes of steady cycling<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_And_Cardio_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70058\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-7-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-7-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_rest_days_a_week\"><\/span><strong>How many rest days a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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&#8217;re performing a cardio and strength workout plan for beginners.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_cardio_killing_my_gains\"><\/span><strong>Is cardio killing my gains?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, cardio isn&#8217;t ruining your gains. Some studies show that combining cardio and strength training may slow down muscle growth compared to just lifting weights (<\/span><a href=\"https:\/\/www.sci-sport.com\/en\/articles\/Concurrent-training-Does-cardio-affect-muscle-mass-and-strength-gains-233.php\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). But if you plan your workouts right, the effect is usually minimal and nothing to worry about.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_cardio_after_lifting\"><\/span><strong>Can I do cardio after lifting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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&#8217;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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_cardio_every_day\"><\/span><strong>Can I do cardio every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, most people can safely engage in daily cardio exercise. But it&#8217;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.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_And_Cardio_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame_1484579791_iteration_1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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&#8217;re less likely to bring the rewards you\u2019re hoping for.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And even if you don&#8217;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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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.\u00a0 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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":78552,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128],"tags":[],"coauthors":[45],"class_list":["post-78551","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Train Smart With Strength And Cardio Workouts And Break Through Your Plateau - BetterMe<\/title>\n<meta name=\"description\" content=\"Can combining \u2605 STRENGTH AND CARDIO WORKOUT \u27a4 help you get closer to your fitness goals? Read on to know all the ins and outs of this regime!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Train Smart With Strength And Cardio Workouts And Break Through Your Plateau\" \/>\n<meta property=\"og:description\" content=\"Can combining \u2605 STRENGTH AND CARDIO WORKOUT \u27a4 help you get closer to your fitness goals? Read on to know all the ins and outs of this regime!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-190-strength-and-cardio-workout-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Train Smart With Strength And Cardio Workouts And Break Through Your Plateau\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/\"},\"wordCount\":2312,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/strength-and-cardio-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-190-strength-and-cardio-workout.png\",\"articleSection\":[\"Trainings\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When things get challenging and effective time management feels impossible, you may end up doing no exercise at all. 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