This week combines three full body lifting days with about 150 minutes of cardio. The U.S. guidelines suggest at least 150 minutes of moderate cardio a week plus muscle-strengthening on 2 or more days, and this week covers both.
Workout Routine Examples
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Cardio and Lifting Week Example
3 lifting days plus 150 minutes of cardio.
| Day | Lifting | Cardio |
|---|---|---|
| Monday | Full body day | 10 min easy walk after |
| Tuesday | Rest | 30 min brisk walk |
| Wednesday | Full body day B | 10 min easy walk after |
| Thursday | Rest | 30 min incline walk or bike |
| Friday | Full body day | 10 min easy walk after |
| Saturday | Rest | 60 min walk or hike |
| Sunday | Rest | Rest |
This is an example, not a prescription or medical advice. If you have an injury, a heart condition or another health condition, check with your doctor before starting a new exercise routine.
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Who is this for?
This example can work well for you if:
- you want to lift and do cardio in the same week
- you can lift 3 days a week and walk or do easy cardio on most other days
- you'd like to reach the 150 minutes a week of moderate activity in the U.S. activity guidelines
For lifting without the cardio, see the 3-day full body example. For more walking, see the 8-week walking plan example.
About this example
Most of the cardio here is on the days you don't lift, and the short walks come after lifting, not before. That way your legs are fresh for your heavy sets.
Everything in this example is moderate: brisk enough to breathe harder, easy enough to hold a conversation. If you want something harder, you could swap one of the sessions for our bike interval example.
Common questions
Will cardio hurt my muscle gains?
A moderate amount like this is unlikely to. Most of the worry comes from long, hard endurance training on top of lifting. Walking and easy cardio are quick to recover from.
Can I do all the cardio on one day?
You can, but the guidelines suggest spreading it through the week, and shorter sessions are easier to recover from.
Can I swap the walks for another kind of cardio?
Yes. Cycling, swimming, the elliptical or a rowing machine all count, as long as you keep the same easy to moderate effort.
Sources
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