Combine Cardio And Weight Training For Ultimate Weight Loss (Workout Included)


When people first come into the gym, it’s often with a single goal in mind: to lose weight. And they’re often indecisive about whether it’s better for them to start off with cardio or weight training.

It’s a fact that cardio will burn more calories than weight training in a shorter period of time, and this is why people often choose the treadmill over the barbell. Weight training, however, has some additional benefits that your body can’t get by doing only cardio.

To lose weight, you need to “spend” more energy than you take in through food. This is perfectly possible by doing cardio, especially low-intensity cardio such as jogging and walking. Low-intensity cardio is best for this purpose because your body needs oxygen in order to break down excess fat, and during high-intensity cardio, your body uses it up quickly. Regardless of the intensity, though, cardio is a great way to lose weight and build stamina, as well as improve your overall health.

Weight training can also be used as a means of losing weight through a phenomenon called EPOC, or Excess Post-Exercise Oxygen Consumption. After an intense weight lifting workout, your body increases your oxygen intake and, therefore, speeds up your metabolism. A faster metabolism means more weight loss.

Without further ado, here are some exercises that will help you shed those extra pounds. Do this routine three times a week along with cardio to lose weight and strengthen your lower back.

The Kettlebell Swing

Perform 10 sets of 20 reps, jumping rope 50 times between each set, then rest for about 30 seconds before the next set. A kettlebell weighing about 30 pounds is recommended.

Single Leg Deadlift

Perform 3 sets of 12 reps and 15 jump squats between each set, then take a breather for 60 seconds. If you’re a beginner, you don’t need to put any weight on.

Jefferson Curl

Do 3 sets of 12 reps slowly with a light kettlebell (15 to 20 pounds), do 30 high knees between each set, then you can rest for 60 seconds before the next set.

Face Pulls

4 sets of 25 reps, do 10 squat presses after each set, then rest for 60 seconds.

Rope Jumping

5 sets of 100 jumps, 60 seconds of rest between each set.


Finish your workout with a 20-25 minute run on the treadmill. Don’t overdo it, set the incline to about 15 and the speed to 4-5.

RELATED: Burn Fat And Chisel Your Abs With These Free Weights Exercises

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