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The cardio and weights workout to incinerate excess fat

Build strength and size, and burn fat in one day with this full-body workout.

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  • 30-45

  • 6

  • Yes

Treadmill
webphotographeer / Getty
Treadmill
webphotographeer / Getty

The cardio then weights vs. weights then cardio debate is hotly debated. 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.

But when it comes to shedding fat, the latter school of thought may give you a leg up.

“Cardio after weights is a safer bet than cardio before weights, not only for energy levels, but also for potentiating fat loss,” says Lee Boyce, C.P.T., owner of Boyce Training. “What’s more, a cardio workout that is interval-style will cut body fat, save time, and increase metabolic rate more effectively and efficiently than steady-state cardio will.”

Build muscle, get stronger, and burn fat all in a single day with this full-body combined cardio and weights workout from Boyce.

Directions

Perform these resistance exercises followed by a 15-minute interval cardio session within a single workout.

Routine

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Cardio and weights workout to incinerate excess fat

Resistance training and cardio

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Deadlift

Equipment
Barbell
Sets
4
Reps
10
Rest
60-90 sec.
Exercise 2 of 6

Barbell Overhead Press

Equipment
Barbell
Sets
4
Reps
10
Rest
0 sec.
Exercise 3 of 6

Pullup

Equipment
Pullup Bar
Sets
4
Reps
10
Rest
60-90 sec.
Exercise 4 of 6

Goblet Squat

Equipment
Kettlebells
Sets
4
Reps
10-20
Rest
0 sec.
Use a set of dumbbells.
Exercise 5 of 6

Walking Lunge

Equipment
Dumbbells
Sets
4
Reps
10 (each leg)
Rest
60-90 sec.
Hold a set of dumbbells.
Exercise 6 of 6

Run

Equipment
Sets
--
Reps
15 min. (Alternating 1 min. of work with 1 min. of rest)
Rest
--
Use a treadmill.
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