Cardio and Weight Training Schedule for Weight Loss

Cardio and Weight Training Schedule for Weight Loss

The Cardio and Weight Training Schedule for Weight Loss is divided into three parts: cardio and strength training. On Thursday, you perform strength training exercises, such as push-ups, squats, and sit-ups, and alternate between them. On Friday, you complete aerobic exercises, such as walking or jogging. On Saturday, you perform a combination of strength training exercises and cardio exercises.

Active recovery days

Incorporate active recovery days into your routine. While you may be tempted to lie on the couch until your next gym session, moving around can help your body recover faster and prepare you to lift more weight in the future. During your active recovery days, you should do some stretching, foam rolling, or get a massage to help your body get back to homeostasis.

An active recovery workout can include low-intensity cardio exercises, such as walking or jogging. These movements keep the heart rate elevated during rest periods and prevent fatigue. In addition, the physical activity should be different from your usual workout routine. All Sweat programs include one day devoted to recovery, but you may need more days if you’re new to fitness or have been on a break from exercising.


Combining running and weight training is a serious exercise session that requires proper fueling and rest. A full recovery day is also required. In addition to rest, you should also get in a few easy runs as well. Whether you choose to train at a gym or jog outdoors, a running schedule will help you lose weight.

Running with weights and other forms of strength training is beneficial for fat loss because it raises resting metabolism and prevents muscle loss. One study found that overweight subjects who combined aerobic and strength training exercise significantly reduced their body fat percentages. Runners can use an eight-day cycle that consists of three high-intensity sessions and one low-intensity run/walk.

HIIT workouts

A HIIT workout involves short bursts of intense activity interspersed with periods of rest. It can be a combination of different forms of exercise, including sprints, cycling, bodyweight exercises, and weights. These workouts are designed to burn fat and build muscle while promoting fat loss.

HIIT works your whole body, and it is one of the most effective types of exercise. However, it’s important to remember that HIIT exercises put your body through a lot of stress. You should not do more than two or three HIIT sessions per week, as doing so can weaken your immune system. After a workout like this, you should focus on low to moderate-intensity exercises that target different muscle groups.


HIIT cardio workouts are a great way to burn calories, especially if you are looking to lose weight. The intervals are short, lasting anywhere from 30 seconds to four minutes. They’re often referred to as “active recovery” intervals because they’re performed at a lower intensity. The best HIIT workouts involve four to six short, intense intervals. A typical workout might include a five to 10-minute warm-up, then four hard intervals of thirty seconds each, with a minute of recovery between each.

HIIT cardio workouts can also help you burn calories without the use of expensive equipment. However, it is important to consult a fitness professional to ensure you get the right workout. Also, be sure to wear the proper shoes and guarding elements, and follow the appropriate dietary requirements.

Lower impact

Using a lower-impact cardio and weight training schedule for weight loss is an excellent way to stay in shape and burn fat. You should choose exercises that are low-impact but will still get your heart rate up. These workouts also help you build lean, metabolically active muscle. These workouts are also much less likely to cause joint or muscle pain. It’s important to check with your doctor before you begin a workout regimen, though.

When implementing a low-impact cardio and weight training schedule for weight loss, you should first warm up. For example, it’s best to start with a five-move warm-up before you begin your workout. Bodyweight squats, arm circles, and modified push-ups are all excellent choices for a warm-up.

Low intensity

If you’re trying to lose weight, you may want to incorporate low intensity cardio into your workout schedule. This type of exercise is low in intensity, and it helps your body use fat for energy. Low intensity cardio exercises can include walking, swimming, biking, and bodyweight exercises. To get the most benefits from this type of exercise, your heart rate should remain between 40 and 60 percent of your maximum heart rate. You can also learn to pace yourself, which may take a bit of practice.

Long-duration, low-intensity cardio exercises will help you burn more fat than a short workout. Low-impact exercise is an excellent way to lose weight, and the best part is that it won’t cost you your muscle mass. Even running for half an hour will burn more calories than a leisurely stroll. You can also incorporate high-intensity intervals into your swim workouts.

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