When it comes to fitness, I typically avoid the gym and use outdoor scenery to my advantage. On the rare occasions that I do step into the gym, I hit the treadmill for 30 minutes, do a quick abdomen workout, and then start weight training.

Turns out, I’ve been doing it ALL wrong.

According to this article, “The optimal workout is a 10-minute warm-up on a low-impact cardio machine followed by 30 minutes of weights and then 30 minutes of intense cardio.”


Certified strength and conditioning specialist Jim Smith says, “Efficiency is the key when structuring any workout, so long-duration cardio should not be done in the beginning of the session…The most intensive training should be done first in the workout, when you are at your best.”

How do you structure your routine at the gym? Have you tried weigh training before an intense cardio workout? Speak on it!

around the web


  1. It’s better to do weights before cardio, especially if you do intense cardio. Your muscles will be tired out by the time you’re done, and you won’t be able to lift as efficiently as you want if you started with weights first. Do a light jog on the treadmill for about 5 mins or so, or use another cardio machine on low impact for 5-10 mins. to warm up, then hit the weights. Save the cardio for last.

  2. It depends on what you workout is for (ie. endurance, strength, weight loss, etc…) Mine is a balance between endurance & strength, so my preferred routine is to alternate every 5-10 mins between cardio & weights (think boot camp). I’ve tried the routine above, but goodness, though I had impeccable strength, I couldn’t even run beyond 2 mins. When I alternate, cardio provides energy for the next set of workouts and weights is like a cool off period from cardio. Also, I avoid machine weights, they make my body stiff.

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