However, recent research favors doing strength training before cardio. One small study found doing weights before cardio burned more fat. In another small study, researchers found that doing strength training first increased heart rate more than doing cardio first (in the same workout).
Whether you are trying to put on weight or lose fat, always perform cardio after workout. Your first priority should be strength training.
If your goal is to lose weight...
Most fitness trainers therefore recommend doing cardio after weight training, because if cardio is performed first, it may use up much of the energy source for strength training, fatiguing the muscles before their most intense session. This way the workout may be less effective.
Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away.
The case for doing weights first
The less tired you are, the more repetitions you'll be able to do with correct form -- and good form is crucial for performing strength training exercises safely and effectively. Doing weights first may also be helpful for fat loss when combined with cardio, according to Millington.
Activities like running, cycling, and high-intensity interval training (HIIT) burn more calories and fat throughout the body, including the upper belly, lower belly, and obliques. So, while ab exercises can help define your core, it's a holistic approach that will help you lose the fat covering those muscles.
Doing a cardio workout after weight training is ideal if you want to lose fat and get stronger.
The results showed that, similar to exercise after an overnight fast, fasted exercise in the evening increased the amount of fat burned during exercise. The amount of fat burned during the 30-minute cycle increased by about 70% from 4.5g to 7.7g.
If you are training for a 5K or a marathon, you will want to do cardiovascular training first for maximum performance. If you want to increase your muscle strength, do strength training first when your muscles are not fatigued from cardio.
To burn off visceral fat, your first step is to include at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help reduce belly fat and liver fat. Some great cardio of aerobic exercises for belly fat include: Walking, especially at a quick pace.
If your goal is better endurance, do cardio before weights. If your goal is burning fat and losing weight, do cardio after weights. If you want to get stronger, do cardio after weights. On upper-body strength training days, you can do either first.
Choose something that includes carbohydrates: this could be a banana, or low-fat natural yogurt, crackers with low-fat soft cheese, a smoothie or a glass of low-fat milk. Avoid foods high in fat or fibre, as they take longer to digest and may cause stomach discomfort during exercise.
By engaging your abs first, you ensure that your core is primed and ready for the demands of running. Starting your workout with ab exercises can boost your energy levels. These exercises tend to be shorter in duration and require less overall effort compared to a full-blown running session.
Cardio has been shown to specifically reduce visceral fat, meaning belly fat. While it's clear weight training burns fat better than cardio, cardio training may target the waistline more specifically than lifting weights. That's a huge benefit, as many people are actively seeking to cut inches around the midsection.
Best time for Cardio:
Morning cardio can improve mood and energy, and is less strenuous than weight lifting. However, morning workouts may not be ideal for people who work late or stay up late. Afternoon cardio can help lower blood pressure and reduce the risk of heart disease or early death.
That plan is called the 30-30-30 rule. It's a simple but catchy idea that encourages you to eat 30 grams of protein within 30 minutes of waking up and then get 30 minutes of low-intensity exercise. The 30-30-30 rule now has millions of followers on TikTok.
Overall, the experts agree: Exercising in the morning is the best time of day to work out for logistical, effective and health reasons. When it comes to weight loss, a 2023 study published in the journal Obesity found exercising between 7 a.m. and 9 a.m. could help.
If you do cardio first, you will deplete some of that glycogen, decreasing your energy. And that will make weight lifting more challenging.” Cardio relies on a mix of glycogen and fat for fuel, he added. You burn glycogen when you lift weights, so if you do cardio afterward, your body has to burn more fat for fuel.
For any isolation exercises, you could do just 1-2 sets per exercise and get the job done well. There's no harm in spending more time in the gym, though. If you have the time and ambition, you could start with 4 to 8 sets per muscle per week, and work your way up to 8 to 12 sets.