Is it possible to blend cardio and weightlifting into one exercise move?

It’s absolutely possible to do this, and it’s a very simple concept in which I can attach an image to this post which says it all really…

In all seriousness though, it’s as easy as just doing this one thing – lifting weights just that little bit faster, almost like you are taking on a circuit training type of session.

The only drawback to this is lifting weights that are a lot lighter. You have to keep the transition from exercise to exercise as fluid as possible, and you will need to be able to perform a certain number of repetitions o make this a worthwhile session. Not all is lost though, as you can get some great strength, stamina and muscle building from this. Let’s not forget the intensity of it all, increasing your fat burning rate. You are killing to birds with one stone here.

Let’s get to some examples;

  1. Instead of performing a deadlift, you would decrease your weight and then increase the movement speed. Still keep in mind you have to use correct form
  2. When squatting, you would perform the movement again, a lot faster (but not as fast as a speed racer), without any pauses at the top or the bottom of the movement.
  3. As a shoulder press, you could use either a barbell or dumbbells, either in a seated or standing position, and drive the weights upwards, still keeping the movement controlled and without jarring.

As you can see, it’s a relatively simple transition from just focusing on strengthening the muscles. Here you are performing more of a hypertrophy resolution – although you will need to make sure the weighs are heavy enough. Start off light and increase if you believe more effort could have been made with this one.

You should also be aware that as with any training program, intensification and accumulation need to be considered in any training program. In layman’s terms, lifting weights to increase your muscle mass and strength is very important, so your body is in balance and has a symmetrically proportionate. This way, you will experience less set back due to constant injury and misalignment issues. Using the strategy above is more so a means for cardio, but adding some strength, stamina and hypertrophy into the mix. You don’t want to perform anything too often, rather using all strategies regularly. It’s the best way to beat that dreaded plateau.

I hope this has been helpful for you and that it’s something you can apply to your training goals and ambitions. Let me know how you go. If you appreciate my this piece of information, why not stick with my ranting via my website or join me on fb and insta social. Please feel free to upvote this answer if it has been useful in some way to you.

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