Workout Routines

The cardio and weights workout to incinerate excess fat

Build strength and size, and burn fat in one day with this full-body workout.

Treadmill
webphotographeer / Getty
webphotographeer / Getty
Duration 30-45
Exercises 6
Equipment Yes

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."

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.

Cardio and weights workout to incinerate excess fat Resistance training and cardio

Exercise 1.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
4 sets
10 reps
60-90 sec. rest

Exercise 2A.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
4 sets
10 reps
0 sec. rest

Exercise 2B.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
4 sets
10 reps
60-90 sec. rest

Exercise 3A.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
4 sets
10-20 reps
0 sec. rest
Use a set of dumbbells.

Exercise 3B.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
4 sets
10 (each leg) reps
60-90 sec. rest
Hold a set of dumbbells.

Exercise Cardio

Run How to
Run thumbnail
-- sets
15 min. (Alternating 1 min. of work with 1 min. of rest) reps
-- rest
Use a treadmill.
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