Im an Exercise PhysiologistHeres Why You Shouldnt Worry About Cortisol Spikes When You Do HIIT Workouts.

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Does Rowing Count as Strength Training?

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While many people embrace aerobic exercise (looking at you, marathoners!

), many others feel compelled to squeeze it into their routine to reap the heart-healthy benefits.

Similarly, an aerobic-only group saw a 5 percent reduction in LDL cholesterol.

woman sweating in the gym

professor of physical activity epidemiology atIowa State University

Both groups also saw a 1-inch reduction in waist circumference.

Plus, one additional perk: Only the combined exercise group improved both cardiorespiratory fitnessandmuscular strength.

Here are Thompsons suggestions for mixing cardio and weight lifting with 30-minute, 40-minute, and 60-minute workout options.

Woman walking on a treadmill at the gym.

Circuit training:Alternate between strength and cardio exercises.

Perform each strength exercise for 45 to 60 seconds followed immediately by 30 seconds of cardio.

Repeat for three rounds.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

Example circuit:

Cooldown:Five minutes of stretching to help improve flexibility and reduce muscle soreness.

(Here are thebest full-body stretchesin case you need some inspo!)

40-minute combined workout

Warm-up:Five minutes ofdynamic stretchingor light cardio to prepare your body for exercise.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

professor of physical activity epidemiology atIowa State University

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Healthy female training in the gym, performing a hip thrust.

Strength training:Complete compound exercises that focus on multiple muscle groups simultaneously.

Perform three sets of each exercise with 10 to 12 reps for each set.

Rest for 60 seconds between sets.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Example cardio exercises:

Cooldown:Five minutes of static stretching to improve flexibility.

Strength training:Divide your workout into upper- and lower-body exercises.

Perform three sets of each, with 10 to 12 reps per set, resting 60 seconds between sets.

Cooldown:10 minutes of static stretching to improve flexibility and reduce muscle tension.

Mixing different types of exercises in one session helps you balance your overall workout by targeting different muscle groups.

(Heres a complete guide onhow to make cardio workouts fun!)

Doing the same thing all the time could also increase the chances of getting injured, Pope says.

If youre uncertain about how to perform certain cardio exercises, that can also deter you.

Combining both cardio and strength training into your routine will also help prevent you from plateauing.

Over time, your body can adapt to a specific exercise, Thompson says.

This can lead to a plateau in progress.

Incorporating a variety of exercises challenges your body, prevents plateaus, and promotes progress.

Remember, you dont need a gym to do both cardio and strength training.

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