WHY I DO CARDIO AFTER LIFTS
Why I do cardio after lifting (and you probably should too 👇)
Your body uses carbs (glycogen) as its first source of fuel—especially during intense workouts like lifting.
So when you lift first, you deplete some of those carb stores…
and when you hop into cardio after, your body is more likely to tap into fat stores for energy.
Plus:
✅ You’re stronger when you lift first (not tired from cardio)
✅ You burn more total calories from stacking training
✅ You preserve muscle, which keeps your metabolism high
✅ You get results without trashing your recovery or burning out
I lift 4–5x a week and finish with 10–20 min incline walks or steady-state cardio.
No HIIT marathons. No “fasted cardio or die” mentality.
Just structure that works.
When it comes to optimizing your workout routine, many fitness enthusiasts debate the best order for cardio and weightlifting. Research indicates that performing cardio post-lift can significantly enhance results, particularly for fat loss. By lifting weights first, your body utilizes glycogen for energy. This depletes carbohydrate stores, enabling you to tap into fat reserves during subsequent cardio activities. Experts suggest that steady-state cardio, such as incline walking, can effectively complement your lifting regimen. It helps in achieving greater total calorie expenditure while maintaining muscle mass—a vital component for a boosted metabolism. Furthermore, this approach prevents the fatigue associated with high-intensity interval training (HIIT), allowing for better performance during weightlifting sessions. Additionally, having a structured workout routine that incorporates both lifting and cardio promotes consistent results and minimizes burnout. Many trainers recommend a balanced approach—lifting weights 4-5 times a week paired with 10-20 minutes of moderate cardio to optimize fat loss without exhausting recovery capabilities. So, if you want to effectively burn fat and maintain muscle, consider integrating cardio after your lifting workouts.