The cardio and weights workout to incinerate excess fat

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.”

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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

DEADLIFT

Barbell

4

10

60-90 sec.

BARBELL OVERHEAD PRESS

Barbell

4

10

0 sec.

PULLUP

Pullup Bar

4

10

60-90 sec.

GOBLET SQUAT

Kettlebells

4

10-20

0 sec.

Use a set of dumbbells.

WALKING LUNGE

Dumbbells

4

10 (EACH LEG)

60-90 sec.

Hold a set of dumbbells.

RUN

15 MIN. (ALTERNATING 1 MIN. OF WORK WITH 1 MIN. OF REST)

Use a treadmill.

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