Pairing Cardio and Weight Training for Maximum Fat Loss

Typically, people think of weight training and cardio to be two types of exercise that are distinct from one another to the point where they don’t offer any similar benefits to the body. In reality, combining cardio and weights for fat loss is quite effective for those looking to lose weight and build muscle at the same time. While moving intermittently a consistent amount will always provide better results than random bursts of exercise, incorporating both into your routine no matter what it looks like may increase your results in a more rapid manner.

What Are the Advantages of Cardio?

A few of the most noticeable benefits of cardio include the gained ability to build stamina and do these exercises for longer periods of time to achieve the best results. This nonstop movement creates higher levels of energy expenditure throughout the workout session. You can mix movement and weights through circuit training, but what really matters is that you stay moving. It is for this reason that people think that cardio is superior to standard weight training when the truth is working them both in is highly beneficial.

What Is HIIT?

High-intensity intermittent training is cardio that you do for a shorter period of time, which helps to get your metabolism fired up and moving. When you pair this with weight training afterward, it can boost the results by already having the body in a state to make the most out of its exercise.

How to Mix Cardio and Weight Training for Weight Loss

Typical advice comes in the form of doing strength training and cardio on alternating or otherwise separate days, like doing strength training on Monday, Wednesday, and Friday, while saving cardio-intensive workouts for Tuesday, Thursday and Sunday.

Those looking to do both cardio and weight training the same day for weight loss could change that up and do cardio in the morning, followed by weight training at some point later in the day. If you want to concentrate on weight training to build up strength, you can alternate between upper and lower body workouts throughout the week.

If you find it difficult to schedule a time for exercise every day, you can combine strength and cardio workouts over a single workout session. You can choose whether you’d like to do cardio and then strength training or vice versa, as evidence is inconclusive when it comes to which is better to begin or end with.

Whether you are looking for fat loss or other goals like aerobic fitness, gaining lower body strength, or muscle hypertrophy, it’s best to do it in the order that will encourage you to keep going instead of what you are told is best.


Performing cardio and weight training on the same day for weight loss has been shown to benefit those who are looking to lose fat. By incorporating workouts from both types of exercise, you could help expedite fat loss while firming up your muscles and improving your heart health at the same time.