If you want to build muscle while improving your endurance or losing fat, you've probably already asked yourself: Should I do cardio after strength training — or is that counterproductive?
The short answer: Yes, cardio after strength training can be beneficial — but only if you do it correctly. In this article, you'll learn when and how to optimally use cardio after strength training, what the benefits (and risks) are, and what you should definitely pay attention to.
What happens in the body during strength and endurance training?
Strength and endurance training have different effects on your body :
- Strength training aims at building muscle (hypertrophy), promotes maximum tension and, above all, activates the anaerobic energy systems.
- Cardio training improves the cardiovascular system, trains aerobic endurance and burns calories – both during and after the session.
If you combine both forms of training, it is called concurrent training – i.e. the parallel use of strength and endurance units.
Cardio after strength training: The benefits
1. Improved fat burning
After strength training, your glycogen stores (carbohydrates) are already partially depleted – this means:
- Your body resorts to fats as an energy source more quickly .
- You benefit more from the afterburn effect (EPOC) .
- In combination with a calorie deficit, this can significantly improve your body composition.
2. More targeted training stimuli
When you do cardio after strength training, your body has more energy for muscle-building exercises — which should be a priority if you want to maintain or build muscle mass.
3. Time-efficient training
You combine two important goals in one session: strength and endurance. Ideal for those who are short on time or want to create multiple training stimuli.
The disadvantages – and how to avoid them
1. Muscle loss due to excessive exercise
Long, intense cardio after heavy strength training can have a catabolic effect — that is, muscle-wasting. Especially if you eat too little or don't recover sufficiently.
Solution : Focus on moderate cardio with low to medium intensity (e.g. B. 20–30 minutes of easy cycling, rowing or brisk walking).
2. Reduced regeneration
Additional cardio training extends the exercise time – this means more stress on the central nervous system and longer recovery phases.
Solution : Plan for targeted recovery and avoid doing 45 minutes of treadmill cardio immediately after a tough leg day. Less is often more.
3. Loss of concentration
After an intense strength training session, concentration and technique during dynamic cardio can suffer.
Solution : Choose safe, smooth forms of movement (e.g. B. Ergometer instead of HIIT on the tartan track).
What type of cardio is ideal after strength training?
Not every cardio workout is suitable after every strength training session. Here are three useful variations:
1. Low Intensity Steady State (LISS)
- e.g. E.g. brisk walking, light cycling, relaxed rowing
- Low intensity , long duration (20 – 45 minutes)
- Ideal for burning fat without losing muscle
2. Zone 2 training
- Medium intensity , where you can still speak without problems
- Good for metabolism, regeneration and aerobic endurance
- Also useful as an “active cool-down ”
3. HIIT (with caution!)
- High-intensity interval training (e.g. e.g. sprints, air bike, burpees)
- Very efficient – but very demanding
- After strength training only recommended if you are in very good shape and have targeted programming
How long should cardio last after strength training?
Recommended guidelines:
- For fat burning : 20–30 minutes LISS or Zone-2
- For endurance maintenance : 15–25 minutes moderate pace
- For targeted HIIT : max. 15 minutes, only 1 – 2 times per week
Important : Quality over quantity – cardio that lasts too long can be counterproductive, especially during intense strength training sessions.
When is cardio useful after strength training?
Ideal if you …
- Want to lose fat and maintain muscle mass at the same time
- have little time for separate training sessions
- Want to prioritize strength training and use cardio as a supplement
Not ideal if you …
- you are training in a calorie deficit and are already very tired
- train for maximum muscle mass (e.g. B. in mass phases)
- you have difficulty regenerating or are constantly exhausted
Alternatives: Split or train on separate days
If you want to achieve maximum performance in both disciplines, it's often more beneficial to separate strength and cardio training. Examples:
- Cardio in the morning, strength in the evening
- Strength on three days, cardio on the other two
- Short active units (e.g. B. 15 min cycling) on recovery days
This method requires more planning – but offers you maximum adaptation to your goal.
Atletica Tip: The best cardio equipment for after strength training
With the right equipment, you can make your cardio training safer, more effective and more motivating:
- Ergometers & treadmills : ideal for LISS cardio – controlled, rhythmic, efficient
- Rowing machines : additionally stress the back and shoulders – perfect for whole-body activation after strength training
- AirBikes & StairClimber : for short, intensive HIIT sessions
At Atletica you will find the right equipment for your goal – whether you want to burn fat, increase endurance or simply combine things smartly.
Conclusion: Cardio after strength training – sensible, but strategic
Cardio after strength training isn't a bad idea — if used wisely. Combined correctly, it improves your endurance, boosts fat burning, and ideally complements your strength training. The key is that you:
- know your goal (muscle building, definition, endurance)
- choose the right intensity
- give your body sufficient regeneration
With structure, the right equipment and a clear training plan, cardio after strength training becomes an effective tool – and not a brake on your progress.
