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I've been lifting and building muscle but now I'm looking for more muscle definition, which means i'll need to add in some cardio. I only have four days a week I can workout, M-TH. I usually alternate every other day with an upper body and lower body workout and spend about an hour at the gym. I mostly superset and sometimes do HIIT workouts but I want to make sure I get cardio in. Ideally, I'd like to lift first, then cardio after, but I don't have an hour and a half. I also do core after my session so it would really be packing it in. I'm thinking of doing cardio + core in the morning Monday, Wednesday and Thursday, and lifting either during lunch or after work, and only lift on Tuesday, which will probably be a leg day. Anyone able to actually pack in cardio + core + lifting in an hour?
I do lifting sometime in the mornings, then cardio through jiu jitsu in the evening. Reverse of that on one of the weekend days. Not all the time, depends how often I go to jiu jitsu. If cardio alone, I usually do not do anything else that day, but sort of just works out that way.
It’s definitely possible to get it all done in an hour especially doing super sets. There are plenty of apps that offer workouts based on things like time restraints as well as ability.
When we had sunny days, I did my lifting in the morning and then a few hours on the bike on the trails. When its nasty outside i do both cardio and lifting at the gym and then ride the virtual bike at home.
However, since I started rehabbing my shoulders, most lifting is out. I should be losing weight with my routines but I am always hungry.
How many of you workout twice a day? Or do cardio + lift??
Ive been doing twice a days for years now. I do my cardio in the morning which is usually one of the following followed by some taiji/qigong/vinyasa:
5k run
10k run
45 minutes of jump rope
HIIT sprints
Then, later in the day, depending on my schedule, I'll do my lifting (CF, HIT or bodyweight) in the afternoon or evening followed by some yoga asanas.
This works great for me but it isnt for everyone. Mostly because people dont like waking up at 4:30 AM which I absolutely dont mind. Also, I am not a TV person so I am not up watching tv shows all night. Im in bed usually by 9:00 - 9:30 PM.
My morning cardio is done 5 days a week monday - friday without fail. The other stuff I mix in based on frequency, intensity and how my body feels. Its usually 4 days a week though, sometimes more, sometimes less. But mostly about 4x.
Nice weather - Can do my lifting first and then run (I usually do this in the am one week day and take some leave time from work to arrive later - the other is on a weekend) two times a week. Winter - only run once a week if I can hack it and do a tighter eating plan. I need to try runs on a treadmill but I spend enough time in the gym that the thought of doing cardio there too very unappealing. When I did fitness competitions, cardio about 4 times a week after lifting and in the evenings. That was a temporary plan though not long term.
If I hustle I can do lifting plus 15-20 mins of cardio in an hour....BUT.....that means I don't warm up properly and sort of rush through sets vs. taking my time, getting proper rest between sets and sometimes cutting down from 4 sets per exercise (what I prefer) to only 2 or 3 sets.
Can't you wake up 30 mins earlier and get it all done in 90 minutes? If not, I would probably do splits like you've outlined. You can't do one or the other and expect significant results, especially with only 4 days per week (2 would be cardio only). Split it up and get it all in.
I do lifting sometime in the mornings, then cardio through jiu jitsu in the evening. Reverse of that on one of the weekend days. Not all the time, depends how often I go to jiu jitsu. If cardio alone, I usually do not do anything else that day, but sort of just works out that way.
I have a very similar system, except I lift in the afternoons and in the evenings do Judo. I lift M-F, and usually get 2 or 3 Judo sessions in on weekdays, with an additional training session on Saturdays.
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