When you combine strength and cardio exercises into one workout (like a HIIT class or boot camp), there’s often a trade-off between the two.

This is because strength and cardio exercises have different energy requirements. Strength exercises are anaerobic, demanding short bursts of high-intensity effort, while cardio exercises are aerobic, requiring sustained, lower-intensity effort over a longer period of time.

Combining both types of exercises in a single session can compromise the quality and effectiveness of each. When you’re already fatigued from cardio, your performance in strength exercises may suffer. Conversely, focusing solely on strength within a single session allows you to lift heavier weights, promoting more all-important muscle growth.

Additionally, for optimal strength gains, you need adequate rest between sets to allow muscles to recover and adapt. In a combined session, the rest time is often limited, hindering your muscle-building potential.

This is why I believe that following a training program with cardio and strength scheduled on separate days is a better way to improve fitness and strength.