Keep in mind that this doesn’t have to be the same type of exercise every day. 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. AIT between 2 sessions of ST exercises; AIT after ST exercises . The cardio then weights vs. weights then cardio debate is hotly debated. 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. For example, you may do a superset of two exercises lunging+bending on the bicep of the thigh, and then jumping rope exercise for one minute at an intense pace. Make traditional strength training your bread and butter, and end with cardio. This will ensure that you have sufficient energy to complete your primary workout. 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. Combined training. Mix in some cardio, a couple of rest days and some good clean eating and you’ve got a recipe for ravishing results. Low reps and high weights build muscle strength, and high reps with low weights tone and build endurance. On the days when you have to do both cardio and weight training, perform the exercise that is your main goal first. Redefine cardio. 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. Cardio activity consists of max intensity running workouts. Best Cardio And Strength Training Combined Workouts. It strengthens our hearts, builds endurance, and can be done just about anywhere. We’re big fans of high intensity interval training (HIIT). For example, if your main goal is to increase muscle mass through weight training, do the weight training portion before the cardio routine. Aerobic interval training consisted of 20-minutes of interval cycling. 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. All it takes is 30 minutes, three times per week, to get in a great, effective, full-body workout. 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.. The fitness world has always been split down the middle between those who love to lift and those who love doing cardio. 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