Trying to build muscle, boost heart health, and burn fat—all at once? You don’t have to choose between cardio and strength training. In fact, the smartest workouts do both.

By combining cardio and strength training, you get the full-body benefits of each while saving time and staying motivated. Whether your goals are endurance, weight loss, or just feeling stronger day to day, a balanced routine can help you get there faster and more effectively.

• Cardio (aerobic exercise) gets your heart rate up and keeps it there. It improves cardiovascular health, energy levels, and mood. Think running, cycling, swimming, and HIIT—anything that keeps you moving and breathing hard.

• Strength training (anaerobic exercise) targets your muscles using resistance, like weights or bodyweight movements. These exercises are shorter in duration but high in intensity, helping you build strength, increase lean muscle, and boost metabolism.

The key difference? Cardio focuses on heart and lung health, while strength training builds muscle and power. When you combine them, you get the best of both worlds.

Due to their differences, strength training and cardio challenge your body in different ways and have unique benefits. By including both of them in your workout routine, you can benefit from each of their particular advantages and improve your overall health. Check out our breakdown of the benefits of doing both below:

Combining strength training and cardio enhances both heart health and muscular strength. Aerobic exercises like running or cycling increase heart and lung efficiency, while strength training builds and maintains muscle mass. Together, they improve endurance and the body’s ability to perform daily activities, such as lifting heavy boxes, reaching to grab something in a cabinet, or walking your dog around the neighborhood. 

Alongside helping you achieve the strength and endurance you need to perform daily tasks without difficulty, combining both types of exercise can reduce your blood pressure and resting heart rate. For example, a 2019 study found that combining aerobic and anaerobic exercise lowered the risk of cardiovascular disease more for study participants who did a combination of exercises. By the end of the study, those who did a combined exercise program had a lower resting heart rate and blood pressure than those who only did aerobic or anaerobic exercises.

Strength training boosts muscle mass, which increases resting metabolic rate, while cardio burns calories during the activity. When combined, these workouts create a more efficient fat-burning system. The body uses energy during cardio and continues burning calories post-workout thanks to the muscle-building effects of strength training.

Incorporating both cardio and strength into a routine allows for a balanced workout in less time. This combination maximizes calorie burn, muscle engagement, and cardiovascular conditioning in a single session, making it ideal for people with busy schedules. 

If you want to be as efficient as possible with your workout, a HIIT routine that incorporates strength training and cardio can help you get a great workout in only 20 to 30 minutes.

Aerobic and resistance exercises have been shown to improve insulin sensitivity. Cardio helps muscles absorb glucose for energy, while strength training increases muscle mass, which in turn improves glucose storage and usage. 

The synergy between the two can significantly aid in preventing or managing type 2 diabetes. In fact, the American Diabetes Association recommends combining both forms of exercise to optimize blood sugar control and improve insulin sensitivity.

Cardio enhances circulation and mobility, while strength training builds the muscles that stabilize joints. This dual approach strengthens the body overall and helps prevent imbalances that can lead to injuries. Maintaining strong muscles and connective tissues reduces strain on joints, which is especially important as we age.

If you’re struggling to decide how much cardio and strength training you should do each week, the American Heart Association’s recommendations for exercise are a great place to start. They recommend adults do 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week. They also recommend adults perform moderate-to-high-intensity anaerobic exercises at least two times a week. 

Based on these recommendations, a beginner workout routine might look like this:

• Monday: 30 minutes of moderate-intensity aerobic exercise
• Tuesday: 30 minutes of moderate-intensity aerobic exercise
• Wednesday: Rest day
• Thursday: 30 minutes of moderate-intensity aerobic exercise and 30 minutes of moderate-to-high-intensity anaerobic exercise
• Friday: 30 minutes of moderate-intensity aerobic exercise 
• Saturday: Rest day
• Sunday: 30 minutes of moderate-intensity aerobic exercise and 30 minutes of moderate-to-high-intensity anaerobic exercise

With this general plan, you’ll still get your 150 minutes of cardio in while also squeezing in an extra hour of strength training. Once you get more comfortable with the plan, you might reduce your cardio time by switching to shorter, more vigorous aerobic exercise. You can also add more days to your strength-training routine if you’re looking for faster or more visible results.

At Defined Fitness, we make it easy to build a well-rounded routine. From expert-led strength classes and personal training options to heart-pumping cardio workouts and state-of-the-art equipment, you’ll find everything you need to take your training to the next level. 

Check out our membership options and gym locations today!

Still unsure about proper training techniques? Speak with one of our certified personal trainers today!