Splitting cardio and strength training is the best way to save time and get in shape for busy people. Increase muscle with weight training.Extra muscle helps to burn more energy at rest, even if only a little. All it takes is 30 minutes, three times per week, to get in a great, effective, full-body workout. 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. We’re big fans of high intensity interval training (HIIT). Redefine cardio. Make traditional strength training your bread and butter, and end with 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. Low reps and high weights build muscle strength, and high reps with low weights tone and build endurance. Aerobic interval training consisted of 20-minutes of interval cycling. Mix in some cardio, a couple of rest days and some good clean eating and you’ve got a recipe for ravishing results. It strengthens our hearts, builds endurance, and can be done just about anywhere. For example, if your main goal is to increase muscle mass through weight training, do the weight training portion before the cardio routine. Cardio activity consists of max intensity running workouts. AIT between 2 sessions of ST exercises; AIT after ST exercises . But when it comes to shedding fat, the latter school of thought may give you a leg up. 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. #3. Best Cardio And Strength Training Combined Workouts. Follow this strength-and-cardio plan to get fit and strong. 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.. On the days when you have to do both cardio and weight training, perform the exercise that is your main goal first. The cardio then weights vs. weights then cardio debate is hotly debated. Combined training. 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. 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. 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. 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