How to Improve Your Workout

I wanted to take some time today to talk about mixing cardio training with resistance exercises. This can be very beneficial for a number of reasons. Let’s dive in, shall we?

How to Improve Your Workout: Avoiding Autopilot

If we are doing identical workouts consistently, the body can become bored and the mind disengaged. When this happens we tend to not be as present and may not pay as close attention to form, which can lead to a heightened risk of injury. Furthermore, when we are checked out from what we are doing, it’s unlikely we are pushing ourselves as hard as we usually would. Lastly, we want to find fulfillment in whatever we are doing, including exercise; it shouldn’t feel like we are solely going through the motions on a consistent basis.

With all this being said, putting different types of exercises together can help avoid this type of autopilot mentality that I’m describing.

Caters to Toning/Shaping and Calorie Burning

One great thing about mixing cardio and resistance is that it can cater to multiple goals in one workout. The cardio aspect can help with weight loss and the weight training can help tone and build muscle. Mixing and matching movements can be a great way to efficiently reach your goals while keeping the workout diverse and fun!

Quickens Metabolism and Fills Rest Time

Cardio is a great way to keep your metabolism high. In between lifting sets doing some plyometrics, jogging, rowing, using the stationary bike, etc can be a great way to fill your rest time.

I would recommend taking an active recovery approach to weight training by adding in some light moving between sets; there are many benefits to doing light cardio instead of just standing around waiting to recover enough to complete your next set. This can avoid complete cool down during a workout, which should be avoided. This also can help with maintaining/quickening your metabolism and caloric burn while making the most of your workout time. Lastly, doing cardio induces an endorphin rush, which lifts mood and esteem, which can lead to overall improved mental health and motivation.

Structuring These Kinds of Workouts

Now that I have gone over some of the benefits, I would like to discuss how to structure these types of workouts. In all honesty, you can structure them however it feels best for you, and whatever makes the most sense for your goals and fitness level. Furthermore, everyone defines cardio differently based on the above factors. An advanced athlete might say that 40 burpees for time is great cardio while other folks might say that 5 minutes of brisk walking is more than enough for them. In short, cardio is whatever is going to get your heart rate up/get you sweating for a fixed amount of time. With cardio, it doesn’t have to feel like you can’t breathe or are going to pass out to reap the benefits. Find movements that feel good, are a healthy challenge, and fit in well with the other resistance movements you have chosen. Rest times and amount of time given to cardio should vary by individual too. Cardio and resistance movements can go for reps or time as well. If you are newer to fitness, I recommend circuit style training (5-8 exercises) done 2-3 through with giving yourself ample time to recover between movements and circuits. If you are more advanced couplets and supersets can be a great way to go!

Below is a sample cardio/resistance circuit training workout

1. Burpees

2. Pushups

3. Flutter kicks

4. Knee ups

5. Bent over rows

6. Bench press

7. High knees

8. Squat to press (thrusters)

Below is a sample cardio/resistance triset workout. Please note, that I usually recommend doing three or four trisets three times through if possible.

Triset One:

1. Deadlift to upright row

2. Burpees

3. Split squat with curl

Triset Two:

1. Sumo barbell squat

2. Plank hops

3. Lateral lunge with oblique twist

Thank you for taking the time to read this article on how to improve your workout. I hope it has given you some ways to expand your workout repertoire.