Your Stronger Tomorrow Starts Here! Black Friday Deals on Your New Home Gym.
Close-up of a Smith machine with weight plates, ideal for strength training in a home gym.
·

How to Incorporate Cardio into Weight Training: Boost Your Workout Effectiveness

So, you’ve hit a plateau in your fitness routine or maybe you're just looking to maximize the benefits of your time at the gym. You’re not alone. Learning how to incorporate cardio into weight training can help supercharge your workouts, giving you both the strength and endurance you need. We'll guide you through the best combinations, exercises, and techniques to seamlessly meld these two forms of exercise into one powerhouse routine.

Integrating cardio with weight training might seem challenging, but it doesn’t have to be. With a few simple strategies, you can amplify the advantages of each method and achieve your fitness goals faster. Whether you're looking to burn more calories, improve cardiovascular health, or build muscle endurance, this guide is here to help you blend the best of both worlds effectively.

Shop and Begin Your Fitness Journeyat Major Fitness - Enjoy 24 Install-ment Plans Now!

Why Combine Cardio and Weight Training?

First, let’s explore why combining these two forms of exercise is beneficial:

  • Enhanced Calorie Burn: Mixing cardio and strength moves can elevate your heart rate, thereby increasing the calories you burn during your weight training sessions.
  • Improved Endurance: Cardio boosts your stamina, making you more resilient and capable of lifting heavier weights for longer periods.
  • Better Heart Health: Cardio vascular exercise is essential for maintaining a healthy heart, and pairing it with weight training can create a comprehensive fitness routine.
  • Reduced Workout Time: Combining both can trim down your overall exercise time while still ensuring you get a full-body workout.

Strategies to Combine Cardio and Weight Training

Here are effective methods you can use to incorporate cardio into your weight training routine:

1. Circuit Training

Circuit training involves performing a sequence of strength exercises, each targeting different muscle groups, with minimal rest in between. Adding in high-intensity cardio exercises like jumping jacks or burpees between weight stations can help keep your heart rate elevated.

2. Supersets with Cardio

A superset is a technique where you perform two exercises back-to-back with no rest in between. To incorporate cardio, replace one of the exercises in your superset with a cardio move like mountain climbers or high knees.

3. High-Intensity Interval Training (HIIT)

HIIT is a workout style where you alternate between short bursts of intense activity and periods of lower-intensity rest or recovery. Combining weight training and cardio intervals can make your routine extremely effective.

4. Cardio-Weighted Moves

Weight training exercises can be turned into cardio by adjusting the tempo and form. For example, kettlebell swings or squat jumps can serve as dual-purpose exercises that give both cardiovascular and strength benefits.

A man and woman performing a cardio workout through outdoor running.

Example Workouts

Below are some sample routines to help you get started:

Beginner Routine

  • Warm-Up: 5 minutes of light jogging or cycling.
  • Superset 1: Bicep Curls (10 reps) + Jumping Jacks (30 seconds).
  • Superset 2: Squats (15 reps) + High Knees (30 seconds).
  • Superset 3: Push-Ups (10 reps) + Mountain Climbers (30 seconds).
  • Cool Down: 5 minutes of stretching.

Advanced Routine

  • Warm-Up: 10 minutes of HIIT (30 seconds sprint, 30 seconds walk).
  • Circuit 1: Deadlifts (12 reps), Burpees (30 seconds), Plank Rows (10 reps each side).
  • Circuit 2: Lunges (15 reps each leg), Box Jumps (30 seconds), Dumbbell Press (12 reps).
  • HIIT Interval: Kettlebell Swings (45 seconds), Rest (15 seconds).
  • Cool Down: 10 minutes of yoga stretches.

Things to Consider

While combining cardio and weight training offers great benefits, keep these points in mind:

  • Recovery: Allow adequate recovery time between sessions to prevent overtraining and injuries.
  • Form and Technique: Prioritize proper form to ensure safety and effectiveness, especially in complex combined moves.
  • Personal Goals: Tailor your workout to fit your specific fitness goals, whether it's weight loss, muscle gain, or improved endurance.

Final Thoughts

Learning how to incorporate cardio into weight training can significantly enhance the effectiveness of your workouts. With the right approach and planning, you can enjoy the benefits of both worlds, achieving a balanced and comprehensive fitness routine. Don't be afraid to mix things up and find what works best for you. After all, a varied and engaging workout plan is a sustainable one.

Back to blog

Best sellers

MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01 MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

🎁 Save Extra $40 with coupon "BENCH". 【Commercial Weight Bench】MAJOR Adjustable Bench PLT01 was tested by most fitness experts to design a weight bench that meets most training requirements. It's called PLT01. This is your best choice if you need to equip your home gym. Its durability is beyond your imagination. 【About PLT01】17.7" comfortable height by commercial standards. Adopts a unique triangular structure design and commercial-grade square steel. After thousands of tests, the maximum load is up to 1300 pounds to ensure safety for workouts every time. 9 backrest positions and 4 seat positions allow you to adjust to the position you want at any time. 【Powerful Support from Commercial Quality】No need to adjust the position with any knobs or pin, None of these provide effective protection during training. As for the PLT01, you just lift it to adjust it to your desired position. Additionally, Our backrest support bar features a dual-track design that provides extreme stability and safety for your training. 【Commercial Quality Soft Padding】The material is the same as the gym equipment; the cushion design of PLT01 will be larger, 31.5" long, 8.3" wide, and 2.5" thick cushion meet most people's needs. The PLT01 is fully ergonomically designed. 【Easy Assemble & Move】Weight bench is almost completely assembled. You only need to spend a few minutes screwing on the screws to get a commercial-quality weight bench. The bench had an extra handle and two wheels for you quickly move it in the home gym.
From $219.99
From $219.99
$399.99
MAJOR FITNESS All-In-One Home Gym Power Rack F22 home gym power rack raptor f22 black front view

MAJOR FITNESS All-In-One Home Gym Power Rack F22

Ultimate Fusion of Power and Aesthetics Perfect for Intermediate to Advanced Users Enhanced Versatility with 6 Band Pegs Ultra-stable Structure Dual Independent Pulley System 17 Height Adjustable Holes 800 lbs Reinforced Safety Arms Capacity Max Capacity on Pulley System 300 lbs on Each Side
From $879.99
From $879.99
$929.99
MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52 Major Fitness smith machine home gym spirit b52

MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52

5-in-1 Strength Training System in a Single Machine Supports Free Weight and Smith Machine Workouts Upgraded Adjustable Foot Plate and 6 Band Pegs Premium Cable Pulley System for functional Training Independent Dual Pulley System for multiple user workouts Heavy-Duty build for safe and steady usage  
From $1,399.99
From $1,399.99
$1,499.99
MAJOR FITNESS All-In-One Home Gym Power Rack PLM03 MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

EXCELLENT QUALITY: Made of 50 X 70mm commercial steel square frame with a thickness of 2mm. The product weighs 255lbs with 16 reinforcing tabs which increase its stability during training. Cage size - 66.9”L×63”W×84.3”H | Max user weight - 220lbs. | Max capacity on safety bar - 700lbs. | Max capacity on cable 300lbs. | Max capacity on dip bar - 350lbs. | Max capacity on pull-ups bar - 400lbs. ATTACHMENT INCLUDE: The package comes with cable bar, pin/pipe safety set, j-hooks, landmine, dip bars, t bar, lat bar attachment, band pegs and an extra standard barbell holder, providing a variety of exercises for example wide & narrow lat pull-down, landmine movements, seated cable row, bench press, squat, dead-lifts, bicep curl, triceps extensions, pull-ups, chin-ups, dips and more. CABLE CROSSOVER MACHINE: With nylon-coated great quality cables, the ratio of weight to pull is very close to 2:1. 15 height-adjustable holes provide more specific training. Band Pegs on both sides can provide effective resistance training when you squat or bench press. In addition, the weight plate bracket of the cable crossover machine fits the 2" Olympic or 1" standard weight plate. OUR MISSION: The original aspiration of MAJOR Fitness brand is simple——to create multi-functional and cost-effective cages for fitness enthusiasts and provide an integrated multi-function system for people who love home fitness. If you have any questions, you can contact us through email, and we will provide you with a satisfactory solution.
From $699.99
From $699.99
$929.99
MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set

MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set

MAJOR Olympic Weight Plates Set fits all Olympic barbells with 2-inch sleeves.  A good bumper plate set is the centerpiece for modern HIT training. Perform Olympic lifts, squats, and deadlifts safely and confidently with our tough. Constructed from high-quality rubber with low bounce, these plates are designed to withstand repeated drops, protecting both your flooring and your bars. Expertly designed stainless steel "hooked" insert that remains firmly seated, keeps balance. Color-coded for easy identification from a distance, Perfect for large training facilities, garage gyms, and school weight rooms.
From $199.99
From $199.99
MAJOR FITNESS 7ft 20kg Home Gym Barbell MAJOR FITNESS 7ft 20kg Home Gym Barbell

MAJOR FITNESS 7ft 20kg Home Gym Barbell

MAJOR 7ft Olympic Barbell bar built from solid alloy steel, ensure strength and durability. Silvery is finished with chrome.Black is  finished with electrophoresis. Diamond knurling for a secure grip; Rotating sleeves to reduce pressure on wrists and forearms. Get a full body workout or target specific muscle groups, great for short people to do squat, hip thrust, dead lift. Perfect fit for home gym. Measures 86.6 inches in overall length; between the sleeves length is 52 inches; 16 inches loadable sleeve length; 2-inch sleeve diameter to accommodate Olympic plate(2-inch); weights approximately 45lb and can support a weight capacity of up to 750lbs. The superior design of our Olympic Weight Bar allows for a wide variety of workouts, all designed to help you gain lean body mass, lose fat, lower your overall weight and improve your general fitness level and health condition.
$259.99
$259.99
MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35 Major Fitness home gym power rack lightning f35 black front view

MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35

Unique Foldable Design 4 Functional Systems Integration 7 Adjustable Folding Angles 15 Adjustable Height Options Double Pulley System Various Practical Attachments Included
From $849.99
From $849.99
$949.99
MAJOR FITNESS All-In-One Home Gym Smith Machine SML07 MAJOR FITNESS All-In-One Home Gym Smith Machine SML07

MAJOR FITNESS All-In-One Home Gym Smith Machine SML07

Meet the SML07 – your great fitness ally! This innovative All-In-One Smith Machine is a revolutionary addition to home gyms, merging up to five strength training stations into one compact unit. The SML07 seamlessly integrates a power rack, Smith machine, cable pulley system, multi-grip pull-up bar, and a 360° landmine, all in one versatile piece of equipment. Constructed from 2x2” 14-gauge steel and boasting a rackable capacity of 1,000lbs, the SML07 Smith machine provides a safe, sturdy, and adaptable setting for strength training. Fed up with waiting for equipment in crowded commercial gyms? It's time to establish your own home gym, offering safety and privacy. The SML07 All-In-One Smith Machine serves as a comprehensive solution for your full-body weight and resistance workouts – ideal for everyone from beginners to fitness enthusiasts aiming to enhance their strength and muscle development!
From $1,099.99
From $1,099.99
$1,399.99
hack squat leg press machine cobra ah1 Major Fitness hack squat leg press machine Cobra AH1

Major Fitness Leg Press Hack Squat Machine AH1

From $1,199.99
From $1,199.99
$1,399.99

Recommended

How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat
Jhon Kenneth Delos Reyes·
How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat
Read more
The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You
Jhon Kenneth Delos Reyes·
The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You
Read more
No More Judgement Zones: Train in Confidence with a Major Fitness Home Gym
Jhon Kenneth Delos Reyes·
No More Judgement Zones: Train in Confidence with a Major Fitness Home Gym
Read more

Leave a comment

All comments are moderated before being published.
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Please note, comments need to be approved before they are published.
SHOP
EXPLORE MAJOR
SUPPORT
MAJOR PROGRAM
800-276-8577

Mon - Fri: 9:00 am - 6:00 pm EST

700 Westlake Pkwy SW Ste 760
Atlanta, GA 30336

  • Amazon
  • American Express
  • Apple Pay
  • Diners Club
  • Discover
  • Meta Pay
  • Google Pay
  • Mastercard
  • PayPal
  • Shop Pay
  • Venmo
  • Visa
© 2022-2024 Major Fitness. All Rights Reserved.
© 2022-2024 Major Fitness. All Rights Reserved.