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06 Feb 2004

Weights and Cardio on same day

My current program consists of 40 minutes weight training followed by 20 minutes cardio (interval training) every morning. (body for life program with a few personal customizations).
I need advice on decreasing my weight training routine so that I can do more cardio. If I only do 2 muscle groups a morning (every muscle will then have 1 exercise session a week) will this be sufficient to keep my muscle tone? I have been doing weight training for 2 years now, so my muscle tone is sufficient.. but I need to burn the excess fat now.
I want to increase my cardio to 40 minutes every morning (which leaves me with 10 minutes of weight training). Am I going to fool myself with the weight training? Should I rather leave it completely till I’ve lost the excess weight that I want to lose or will the little bit be enough? Or do you maybe have advice on exercises that will tone more than 1 muscle at a time? (therefore saving time)

To give you an idea of my weight training, I do the following for all 9 muscle groups:
For example - Chest
Dumbbell Press : 12 reps with 6kg. 12 reps with 7kg. 12 reps with 8kg.
Dumbbell Flyes : 12 reps with 4kg.

Any advice will be greatly appreciated. Thanks for a wonderful informative website! You guys are doing a great job.

Answer 335 views

01 Jan 0001

Hi Ilse

Thanks for the compliments! I hope that I can help you with this one.

From what you have said, you have 60 minutes available to exercise per day - from 40 minutes weight training and 20 minutes cardio. I think that a direct swop would work well for you - that is do 40 minutes of cardio and then 20 minutes of weight training. However, to start with, it actually makes sense to do a swop where you do 30 minutes of cardio and 30 minutes of weight training. The sudden increase from 20 minutes to 40 minutes in cardio would probably be too big to make all at once, so the first thing I would do is go up to 30 minutes of cardio and 30 minutes of weight training, just for about 2 or 3 weeks. This is probably too short to see any results, but you might get a feel for this, and then you can make an informed choice about whether to go up to 40 minutes of cardio and reduce the weights further.

now, if you have 30 minutes of weights, you might need to get creative about how to structure it. i assume from what you have said that you are taking about 5 minutes per muscle group. That means that 30 minutes allows you 6 muscle groups. So, for example, if you are training 5 times a week, then you could alternate sessions so that you do a specific muscle group on day 1, 3 and 5, and other muscle groups on day 2, 4 and 6. That way, you don't lose out, and I think you will manage to fit this in very easily - I don't know the specifics of the training, so I can't give you specific examples unfortunately.

Lastly, one thing that you may wish to consider is doing the cardio first - your focus from the weight training is toning, not bulking up, and so there is no need to do the weight training while you are still fresh and lift big weights. YOu are lifting relatively light weights, and so doing the cardio first, then the weights might actually help you tone even more than you have been. If this is the case, then going from 40 to 20 minutes of weight training will not affect you at all.

Good luck with the changes - it is obvious that you are giving a good deal of thought to the training and you've got a good system going - keep it up and enjoy!

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical examination, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.
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