How to Combine Cardio with Muscle-Building Workouts

When it comes to getting fit, combining cardio with muscle-building exercises is a powerful strategy that helps you burn fat, gain muscle, and improve your overall health. In this guide, we’ll walk you through how you can balance these two important aspects of fitness so you can maximize your gains, get stronger, and stay lean.

Why Combine Cardio and Muscle Building?

You may have heard the myth that cardio can “steal your gains.” However, the truth is that when you strike the right balance, cardio and strength training can work together to elevate your fitness. Cardio helps improve cardiovascular health, boost endurance, and burn fat, while strength training focuses on building lean muscle and increasing metabolic rate.

By combining both types of exercise, you’re getting the best of both worlds—you’ll be leaner, stronger, and healthier. Additionally, this combo approach can help improve your endurance during weight training and make everyday physical activities easier.

Ready to get started? Let’s go through the steps of how to do this effectively!

1. Understand Your Goals

Before you start combining cardio with muscle-building exercises, you need to clarify your fitness goals. Are you looking to lose weight, increase muscle mass, improve cardiovascular health, or a combination of all three? Your goals will determine how much cardio you need to do, as well as the types of exercises to focus on.

For example, if you’re aiming to build significant muscle while staying lean, you’ll need to strategically plan cardio sessions so they don’t compromise your muscle gains. On the other hand, if your primary goal is fat loss, incorporating high-intensity interval training (HIIT) alongside weight training can be highly effective.

2. Schedule Your Workouts Wisely

Combining cardio with muscle-building workouts requires careful scheduling. Here are some effective ways to do this:

Separate Cardio and Strength Training Days: To avoid compromising muscle recovery, schedule cardio and strength workouts on different days. For example, do strength training on Mondays, Wednesdays, and Fridays, while doing cardio on Tuesdays, Thursdays, and Saturdays.
Same-Day Workouts (with a Time Gap): If you want to do both cardio and weight training on the same day, try to keep them at least 6 hours apart to give your muscles time to recover. You could do strength training in the morning and cardio in the evening or vice versa.
Cardio After Weight Training: If you prefer to do both cardio and strength exercises in the same session, try to prioritize strength training. Doing cardio after lifting weights helps ensure you have maximum energy for lifting.

3. Choose the Right Type of Cardio

Not all cardio is created equal when it comes to combining it with weightlifting. The key is to choose the right intensity and duration of cardio so you don’t impede muscle gains. Here are some of the best types:

Low-Intensity Steady State (LISS): LISS, such as walking on a treadmill or riding a stationary bike at a moderate pace, is a great way to incorporate cardio without significantly eating into your energy reserves for lifting. A Sunny Health & Fitness Treadmill, available on Amazon, is a highly-rated option for at-home workouts.
High-Intensity Interval Training (HIIT): HIIT involves alternating periods of high-intensity exercise with short recovery periods. This type of cardio is time-efficient and effective at burning fat, but be cautious with the volume if you’re also trying to build muscle. A set of Resistance Bands from Fit Simplify can be used to intensify bodyweight HIIT sessions and are very popular on Amazon.
Active Recovery Cardio: Activities like swimming, cycling, or rowing at a relaxed pace can be considered “active recovery” cardio. These exercises help boost circulation without overly taxing your muscles.

4. Combine Cardio and Strength Training with Circuit Training

If you’re pressed for time, consider combining cardio and strength training in one session through circuit training. Circuit training involves performing multiple exercises back-to-back with minimal rest between them. You can include exercises like push-ups, kettlebell swings, jumping jacks, squats, and burpees.

For circuit training, it’s beneficial to have the right equipment. Consider using Bowflex Adjustable Dumbbells (available on Amazon) as they allow you to easily change weights during circuits. You could also use a TRX Suspension Trainer for bodyweight movements—this product is highly rated for its versatility.

5. Time Your Cardio Sessions

Cardio duration is key. Excessive cardio can make it challenging to gain muscle since it increases calorie expenditure and can sometimes hinder recovery.

20-30 Minutes for Fat Loss: If you’re primarily trying to lose fat while maintaining muscle mass, aim for 20-30 minutes of cardio 3-4 times a week.
10-15 Minutes for Health and Endurance: If you’re focusing on muscle-building but still want to maintain cardiovascular health, keep cardio sessions short—10-15 minutes, 2-3 times a week.
HIIT for Quick Burns: For efficient fat loss, consider 15-20 minute HIIT sessions. A popular HIIT structure is the Tabata protocol, where you perform 20 seconds of all-out work followed by 10 seconds of rest for 8 rounds.

6. Warm-Up and Cool Down

Warming up is critical to reducing your risk of injury, especially when you’re combining cardio and weight training. A warm-up should include some dynamic stretches and light cardio to get the blood flowing. Jump ropes like the DEGOL Skipping Rope are great for a quick warm-up and highly rated on Amazon.

Cooling down after your workout helps reduce muscle soreness and aids recovery. Stretching the muscles you’ve worked is essential to maintain flexibility and mobility.

7. Nutrition Matters

When you’re combining cardio and strength training, your body has greater nutritional needs. Proper nutrition will ensure that your body has enough energy to perform well and recover effectively.

Protein for Muscle Repair: You need sufficient protein to repair and build muscle after workouts. Aim for 0.7-1.0 grams of protein per pound of body weight daily. A protein powder like Optimum Nutrition Gold Standard Whey can be a convenient option to boost your intake.
Carbs for Energy: Carbohydrates fuel your cardio and lifting sessions. Make sure to consume healthy carbs such as oats, sweet potatoes, fruits, and whole grains.
Healthy Fats for Hormonal Balance: Including healthy fats such as nuts, avocado, and olive oil helps regulate hormone levels, which is especially important for muscle growth and fat loss.
Hydrate: Don’t forget to hydrate, especially if your workouts are intense or long. Keeping a Hydro Flask Water Bottle handy is a great way to ensure you’re staying hydrated throughout your sessions.

8. Track Your Progress

To see the best results, you need to track your progress. This helps you determine if your current cardio and strength training balance is working and whether any adjustments are needed.

Fitness Journal: Keeping a fitness journal where you record your workouts, weights lifted, and cardio duration can help you stay accountable and track improvements.
Fitness Tracker: A Fitbit Charge 5 or an Apple Watch can help you monitor your heart rate during cardio, track calories burned, and record your overall activity levels. Both products are available on Amazon and have thousands of positive reviews.

9. Don’t Neglect Recovery

Recovery is one of the most important components when combining cardio with strength training. Your muscles grow while you rest, so prioritize getting 7-9 hours of sleep per night, staying hydrated, and consuming a balanced diet.

Foam Rolling: Using a foam roller like the TriggerPoint GRID Foam Roller can help release tight muscles and improve blood flow, aiding recovery. It’s highly recommended and widely available on Amazon.
Rest Days: Make sure to include at least one full rest day per week where you don’t do intense cardio or weight training. This will help prevent overtraining and reduce the risk of injury.

10. Sample Weekly Workout Plan

Here’s a sample weekly workout plan to help you effectively combine cardio with muscle-building exercises:

Monday: Strength Training (Upper Body) + 10-minute HIIT cardio finisher
Tuesday: 30 minutes of LISS cardio (e.g., brisk walking, cycling)
Wednesday: Strength Training (Lower Body)
Thursday: HIIT cardio (20 minutes) + core workout
Friday: Strength Training (Full Body) + 15 minutes of moderate cardio
Saturday: 40 minutes of LISS cardio (e.g., swimming, rowing)
Sunday: Rest Day (light stretching and foam rolling)

11. Listen to Your Body

One of the most important tips for combining cardio with strength training is listening to your body. If you feel overly fatigued, sore, or on the edge of burnout, it’s okay to dial back. You want to push yourself, but not at the expense of injury or excessive fatigue.

12. Stay Consistent

Last but not least, consistency is key. No program will work if you don’t stick with it long enough to see results. Commit to your schedule, adjust when needed, and remember that fitness is a marathon, not a sprint. Celebrate small victories, whether it’s a new personal best in lifting or a longer cardio session without feeling exhausted.

Recommended Gear Checklist

Sunny Health & Fitness Treadmill: Ideal for low-intensity cardio days
Bowflex Adjustable Dumbbells: Great for strength training at home
TRX Suspension Trainer: Perfect for versatile bodyweight exercises
Fit Simplify Resistance Bands: Add intensity to your workouts
Hydro Flask Water Bottle: Keep yourself hydrated during workouts
Optimum Nutrition Gold Standard Whey: Boost your protein intake for muscle recovery
TriggerPoint GRID Foam Roller: Aid muscle recovery post-workout
Fitbit Charge 5 or Apple Watch: Track your activity, heart rate, and calories burned

Final Thoughts

Combining cardio with muscle-building workouts doesn’t have to be overwhelming. By clarifying your goals, planning your schedule, choosing the right type of cardio, and staying consistent, you can achieve both strength gains and a healthy cardiovascular system. Remember, the goal is to be strong, fit, and healthy—and that means finding a balance that works best for you.

Now, grab your gear, hit the gym (or your living room), and start combining those cardio and muscle-building workouts like a pro!

Do you have any other questions about structuring your workouts or finding the right gear? Let me know, and I’d be happy to help!