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.

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Perform resistance exercises followed by the cardio session within a single workout.


Sets: 4
Reps: 10
Rest: 60-90 seconds

Superset 1: 

Standing Barbell Overhead Press
Sets: 4
Reps: 10

Sets: 4
Reps: 10

Rest: 60-90 seconds between supersets 

Superset 2:

Dumbell Goblet Squat
Sets: 4
Reps: 10-20

Dumbbell Walking Lunge
Sets: 4
Reps: 10 strides each leg

Rest: 90 seconds rest between supersets


Treadmill Running Intervals
Duration: 15 minutes alternating 1 minute work with 1 minute rest
Tip: To increase difficulty, slowly raise incline, or rest for 30 seconds instead of 1 minute.

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