Combining Strength and Cardio in One Session: Maximising Workout Efficiency Through Concurrent Training

In the perpetual battle against time constraints, many Australians struggle to fit both strength training and cardiovascular exercise into their busy schedules. The solution? Concurrent training—a scientifically validated approach that combines strength and cardio within a single session. This integrated method not only saves time but can potentially enhance overall fitness outcomes beyond what either modality might achieve in isolation. For those balancing work, family, and health goals, understanding how to effectively merge these two crucial exercise components could be the key to sustainable fitness progress.

What is Concurrent Training and Why is it Effective?

Concurrent training refers to the strategic integration of both resistance (strength) and endurance (cardiovascular) exercises within a single workout session. This approach has gained substantial scientific backing in recent years, with research demonstrating its effectiveness for multiple fitness objectives.

The appeal of concurrent training extends beyond mere time efficiency. Recent meta-analyses show that properly designed concurrent programs can reduce body fat by 1.5–3.0% while simultaneously preserving lean muscle mass—a crucial factor for long-term metabolic health. Additionally, this combined approach has been shown to improve cardiometabolic health markers including blood pressure and lipid profiles more effectively than single-modality training alone.

Most impressively, concurrent training can increase overall work capacity by 15–20% compared to programs that focus exclusively on either strength or cardio. This translates to greater physical capability in both everyday activities and athletic endeavours.

“Concurrent training represents a paradigm shift in exercise programming, offering time-efficient solutions for multifaceted fitness goals while targeting multiple physiological systems simultaneously.”

However, the effectiveness of concurrent training hinges entirely on strategic implementation. Without proper programming, the potential for what exercise scientists call the “interference effect”—where endurance training potentially blunts strength gains—becomes a legitimate concern. Fortunately, contemporary research has identified specific strategies to mitigate this effect.

How Does Combining Strength and Cardio Affect Your Body?

When you engage in concurrent training, your body undergoes distinct physiological adaptations that differ from those experienced during isolated training modalities.

Resistance exercise primarily activates mechanistic target of rapamycin (mTOR) pathways, which stimulate protein synthesis and muscle hypertrophy. In contrast, endurance training upregulates mitochondrial biogenesis through adenosine monophosphate-activated protein kinase (AMPK) signaling. When combined strategically, these pathways interact to enhance overall metabolic flexibility—your body’s ability to efficiently switch between different energy systems.

A 12-week concurrent training intervention in individuals with obesity demonstrated remarkable results: participants reduced visceral fat by 12.7% and increased VO₂max (a measure of aerobic fitness) by 18.2% without compromising lean muscle mass. This dual adaptation is attributed to improvements in lactate threshold modulation, where high-intensity resistance intervals increase buffering capacity, allowing for sustained effort during subsequent aerobic intervals.

The historical concern regarding the interference effect has been largely addressed by modern programming approaches. A 2021 meta-analysis found no significant strength deficits in untrained individuals performing concurrent training, provided sessions are separated by at least 6 hours. Even in trained athletes, interference is minimised when resistance training precedes endurance work, preserving lower-body power output by 8–12%.

What’s the Optimal Order for Strength and Cardio in One Session?

The sequence in which you perform strength and cardio exercises significantly impacts your results. The research is quite clear on this point: for most individuals and fitness goals, performing strength training before cardio produces superior outcomes.

A 2024 randomised controlled trial demonstrated that participants who completed strength training before cardio improved their squat one-repetition maximum (1RM) by 9.3%, compared to just 4.1% improvement in those who performed cardio first. This sequencing advantage stems from the importance of phosphagen system recovery, which allows for maximal force production during resistance work.

For those with extremely limited time, alternating modalities in 10-minute blocks (e.g., 10 minutes of strength followed by 10 minutes of cardio) represents a viable alternative. This approach maintains heart rate within 70–85% of maximum heart rate while reducing neuromuscular fatigue compared to completing all strength work before transitioning to cardio.

The American College of Sports Medicine and Australian Department of Health recommend a periodised approach to concurrent training:

Phase	Duration	Resistance Parameters	Cardio Parameters
Hypertrophy	4–6 weeks	Moderate load (65–75% 1RM)	Low-intensity steady-state (50–60% HRmax)
Strength	3–4 weeks	High load (80–90% 1RM)	High-intensity interval training (85–95% HRmax)
Peak	2–3 weeks	Sport-specific power exercises	Tempo runs or cycling intervals

“Exercise order significantly impacts adaptations—performing strength before cardio can nearly double strength gains while maintaining cardiovascular benefits, making it the preferred sequence for most fitness goals.”

Which Concurrent Training Methods Work Best for Different Goals?

The optimal concurrent training approach varies significantly based on your primary fitness objective. Here’s how to tailor your approach to specific goals:

For Weight Management

Metabolic Resistance Training (MRT) circuits that merge compound lifts with aerobic conditioning can amplify caloric expenditure while preserving muscle mass. A validated 20-minute protocol includes:

1. Strength component: 45 seconds of chest presses at 70% 1RM followed by 20-second pulse holds
2. Cardio component: 30 seconds of battle rope slams followed by 30 seconds rest

This structure elevates excess post-exercise oxygen consumption (EPOC) by 25–40%, sustaining increased calorie burn for 14–18 hours post-workout—significantly longer than traditional cardio alone.

For obesity management specifically, circuits emphasising lower-body resistance exercises (such as goblet squats and lunges) combined with rowing intervals have been shown to reduce waist circumference by 5.2 cm over 12 weeks. The Australian Department of Health endorses such hybrid programs, recommending at least two weekly strength sessions alongside 150–300 minutes of moderate cardiovascular activity.

For Athletic Performance

Athletes benefit from complex training approaches that integrate strength and power development with sport-specific conditioning. A research-backed protocol includes:

• Back squats at 85% 1RM immediately followed by 400m sled pushes
• Frequency: 2–3 concurrent sessions weekly, separated by at least 48 hours for proper recovery

This approach significantly enhances both maximal strength and anaerobic endurance while minimising the interference effect through strategic exercise selection and recovery periods.

For Older Adults

For those over 65, concurrent training offers particular benefits for maintaining functional independence and metabolic health:

• Low-impact circuits: Seated resistance band rows followed by recumbent biking
• Intensity: 40–50% 1RM, rating of perceived exertion (RPE) of 5–6
• Emphasis on joint-friendly movements and extended warm-up periods

These modified protocols have demonstrated improvements in activities of daily living while reducing fall risk and enhancing cardiovascular function in older populations.

How Should You Structure a Combined Strength and Cardio Workout?

Creating an effective concurrent training session requires thoughtful planning to balance both modalities while minimising fatigue. Here’s a framework for structuring your workout:

1. Prioritise Movement Preparation

Begin with a dynamic warm-up (5-10 minutes) that addresses mobility limitations and activates key muscle groups. This preparation phase should include movements that mirror the patterns you’ll use in the strength portion, gradually increasing in intensity.

2. Perform Primary Strength Work

Start with your most technically demanding and energy-intensive compound movements when your nervous system is fresh. For most individuals, this means beginning with:

• Multi-joint exercises (squats, deadlifts, presses, rows)
• Higher load, lower repetition schemes (3-8 reps per set)
• Adequate rest intervals (1-3 minutes between sets)

This sequence ensures maximal strength development by prioritising neuromuscular recruitment before fatigue accumulates.

3. Transition to Hybrid Conditioning

Following primary strength work, incorporate circuit-based training that maintains an elevated heart rate while continuing to challenge muscular endurance:

• Compound movements at moderate loads (8-15 repetitions)
• Limited rest periods (30-60 seconds between exercises)
• Alternating upper and lower body movements to manage localised fatigue

This approach maintains cardiovascular stimulus while continuing to provide resistance training benefits.

4. Conclude with Targeted Cardio

Complete your session with specific cardiovascular work based on your goals:

• For fat loss: High-intensity interval training (e.g., 30 seconds maximum effort, 90 seconds recovery)
• For endurance: Steady-state cardio at 65-75% of maximum heart rate
• For recovery: Low-intensity, low-impact activities like walking or cycling

This sequencing minimises the interference effect while maximising energy expenditure and cardiovascular adaptations.

“By adhering to evidence-based principles—strategic periodization, modality sequencing, and population-specific dosing—practitioners can safely harness the synergy between strength and cardio training methodologies.”

Integrating Concurrent Training into Your Fitness Regimen

Concurrent training represents a powerful approach to fitness that balances multiple physiological adaptations within a single session. When properly implemented, it offers significant advantages for time-constrained individuals seeking comprehensive fitness improvements.

Research consistently demonstrates that this integrated approach can enhance body composition, cardiovascular health, and overall physical performance more effectively than either modality in isolation. The key to success lies in strategic program design that considers exercise sequence, appropriate intensity modulation, and recovery management.

For Australians navigating busy lifestyles while prioritising health, concurrent training provides a scientifically validated framework for achieving multiple fitness objectives efficiently. By understanding the physiological foundations and practical implementation strategies outlined in this article, you can optimise your exercise regimen for both immediate results and long-term health benefits.