Should Cardio Be Done Before or After Weights?

This is a very common question that people often ask, and for good reason.

I used to do cardio prior to taking fitness classes as a way to warm up my body and prime my lungs since I had very bad asthma. But after a weight lifting session it also felt good to move in rhythmic way and zone out for a while. 

So which is better?

A research study compared three workout routines: Weight training alone, running then weights, and cycling followed by weights. The researchers found that participants performed fewer weight lifting reps if they had just ran or cycled. Yet, lifting weights with no cardio beforehand resulted in more reps. The take-away is that when the slow-twitch muscle fibers are used to perform typical cardio sessions, you’re likely to use up stored energy in the form of glycogen. This would create fatigue that could cause your form and power to suffer once you begin to lift. For certain training goals where lifting is very heavy, it’s best to perform cardio on a separate day so the body has time to recover. 

If your goal is to be fit, increase your endurance, cardio, strength, and look great, it’s advantageous to combine weights with cardio for a super-efficient and effective workout! This is what the KettleX workouts are all about- moving the weights in large ranges of motion that keep your heart rate elevated, burning calories and having fun all in less than an hour’s session! 

Give the workouts a try or combine your own weight and cardio sessions, for example: 

  • 10 Double Kettlebell or Barbell Squats immediately into 30 seconds alternating high knees
    Rest up to 1 minute – 3 sets
  • Kettlebell or Dumbbell walking lunges immediately into 1 minute fast jumping rope
    Rest up to 1 minute – 3 sets
  • 10 Kettlebell or Barbell Deadlifts immediately into 30 seconds sprint on Versa Climber
    Rest up to 1 minute – 3 sets
  • 15 Double Dumbbell bent over Row immediately into 15 Kettlebell Swing Flip 
    each arm Rest up to 1 minute – 3 sets

How would it feel to be Strong, Leaner, and more confident in your body?