May 17

Putting Together a Cardio and Weight Training Schedule


cardio and weight training schedule

You can combine your cardio and weight training into one routine, or you can vary the intensity of each. HIIT, or high intensity interval training, is an excellent way to burn more calories per hour. Strength training, on the other hand, targets the major muscle groups and allows for 48 hours of recovery between sessions. The goal is to work all major muscle groups and increase your overall lean body mass. You should aim to do at least one workout a day.

Sample workout schedule for cardio and weight training

A good workout schedule will be different for everyone, so a sample is only a guideline. Depending on your age, fitness level, and goals, you might want to workout three times a week or four times a week. You may also prefer to workout on the weekends. A sample workout schedule is great for beginners, but keep in mind that it is only a guide, not a rigid rule.


A sample workout schedule should include at least one session of cardio and weight training per day. It’s a good idea to do each of them separately, preferably by day and night. When you’re planning your schedule, try to separate your sessions by about two days so that you have sufficient rest between them. Weight training is usually done in a session that lasts 45 to an hour. Most workouts consist of circuits or supersets.

HIIT burns more calories per hour

While high-intensity interval training (HIIT) is the latest craze in the fitness industry, its benefits go beyond the weight loss potential. This exercise type is known to burn more calories during and immediately after your workout. The intense nature of HIIT means that more energy is burned while you’re exercising, as your muscles must work harder to recover after your workout. And, while HIIT isn’t the most effective exercise for building muscle, it is an excellent tool for spot reduction. In fact, shred belts can help boost your fat burning during strength training.

HIIT is highly efficient compared to other types of exercise, burning 25 to 30% more calories per hour. The repetitions of six exercises are 20 seconds of high intensity, followed by 40 seconds of rest, and require only one-third the time required during a running or biking session. The shorter duration of these workouts means they can be done in a busy schedule and still get in enough exercise for the day.


Strength training targets all major muscle groups

When putting together a fitness schedule, make sure to incorporate strength training to your routine. While it’s tempting to only focus on one muscle group per session, this may not be the best option because it can lead to imbalances and injuries. In addition, you should train all six major muscle groups to achieve a symmetrical body. You can also break down the muscles into smaller groups.

The most important aspect of strength training is targeting all the major muscle groups. The major muscle groups are the cardiac and smooth muscles, which help control the heart’s rhythm and constrict blood vessels. Skeletal muscles help the body move, and make up 40 percent of the entire body weight. Each one is vital to our health, and you can’t avoid working them. Strength training targets all of these muscle groups on your cardio and weight training schedule, so you can maximize your results.

Allowing 48 hours between sessions to allow muscles to recover

While the common rule of thumb is to allow your muscles to rest for at least 48 hours after your cardio and strength-training workout, this rule is not always applicable. When exercising, muscles need more blood than usual to repair themselves. This blood flow delivers nutrients to the damaged tissues. The process is called inflammation. Although many people perceive inflammation as a bad thing, it is actually necessary for muscle recovery after a workout. Peak inflammation occurs between twenty-four and forty-eight hours after a workout, and it slowly begins to decrease throughout the rest of the day.


The amount of time that your body needs to recover after exercise depends on several factors, including the type of exercise, age, and nutrition. If you do not have time for this recovery, you could be doing your muscles a disservice. Additionally, it’s also crucial to understand your body’s recovery capacity so that you can adjust your workout schedule accordingly. After all, you shouldn’t over-train or under-train your muscles.

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