How much cardio after strength training?

__freckles__

So finally at the age of 30 I've had the epiphany that as a woman I need to strength train in order to get toned and it will not make me bulky. SO, I'm switching up my workouts. I currently go to the gym 3 times a week. I was doing an hour of cardio and then working about an hour or so on the machines and doing light weights. Now after joining this website and some internet research I've learned I have to do more heavy lifting and squats, lunges, etc. to get a nice toned body. So I'm going to do strength training first for about 45 minutes and then cardio. My question is how much cardio should I be doing if I go 3 times a week? I've read an hour may be too much.

Thanks for you help guys!

MisterDerpington

20-30 minutes of intervals is what I've been recommended and like myself.

navyrigger46

I do 45 minutes to an hour of lifting followed by 30-45 minutes of swimming depending on if it's a distance day or sprint day.

Rigger

AJ_G

Intervals are best, 5 or 6 all out 30 to 45 second sprints should do the trick. If you don't like that, steady state is fine, as long as you'd like really, not necessarily a time limit

lithezebra

I do HIIT twice a week on days between strength training, and as much easy cardio as I want to do, any day at all.

grantdumas7

After I lift, I do 15-20 min of interval cardio or I will do 10 min of HIIT. The exception is leg day were I will do no cardio.

chezjuan

I do about 30 minutes of cardio after strength training. Seems to work for me.

grantdumas7

So finally at the age of 30 I've had the epiphany that as a woman I need to strength train in order to get toned and it will not make me bulky. SO, I'm switching up my workouts. I currently go to the gym 3 times a week. I was doing an hour of cardio and then working about an hour or so on the machines and doing light weights. Now after joining this website and some internet research I've learned I have to do more heavy lifting and squats, lunges, etc. to get a nice toned body. So I'm going to do strength training first for about 45 minutes and then cardio. My question is how much cardio should I be doing if I go 3 times a week? I've read an hour may be too much.

Thanks for you help guys!

This has been said many times when women are worried about getting bulky. It's not going to happen unless you eat a caloric surplus and even then it will limited. Remember women don't produce enough testosterone to get too bulky or build that much muscle.

lithezebra

There is no way that I could do both HIIT and strength training on the same day, and do justice to both of them.

jimmmer

There is no way that I could do both HIIT and strength training on the same day, and do justice to both of them.

Word.

I split my strength/non-strength days. That way I can do them the justice they deserve.

mheebner

3 days a week I do strength training. My routine is about 60 min. Just for a calorie burn those days I usually walk the treadmill or stationary bike for 30 min.
3 days a week I do HIIT on the elliptical for 35-60 min depending on how hard I push myself. Started the c25k program, had to stop due to shin splints but planning on restarting. This will replace my HIIT workouts until I can run 5k, then I plan on mixing it up, HIIT and running.

grantdumas7

There is no way that I could do both HIIT and strength training on the same day, and do justice to both of them.

It's hard but doable. I am not hitting legs the same day and it's only for 10 min or even less sometimes.

grantdumas7

3 days a week I do strength training. My routine is about 60 min. Just for a calorie burn those days I usually walk the treadmill or stationary bike for 30 min.
3 days a week I do HIIT on the elliptical for 35-60 min depending on how hard I push myself. Started the c25k program, had to stop due to shin splints but planning on restarting. This will replace my HIIT workouts until I can run 5k, then I plan on mixing it up, HIIT and running.

You can't do true HIIT on a treadmil, let alone for 35-60 min. The high intensity part is an all out sprint or all out peddle on the bike. You have to think that either a lion is chasing you, you are running the 100 or 200 meter dash or you are on a bike and less than 300 meters from the finish line.

MsEndomorph

I don't do cardio on strenghth training days since I started doing a full-body program. I can't get much done after squatting or deadlifting heavy. So I alternate.

willdob3

There is no way that I could do both HIIT and strength training on the same day, and do justice to both of them.

Word.

I split my strength/non-strength days. That way I can do them the justice they deserve.

Same here.

MisterDerpington

I've done Prowler after Squats. I don't see the issue.

Mr_Knight

I do my lifting early morning. Follow it up right away with about half an hour of laps in the pool. In the late afternoon I'll do an hour on the bike (currently ~22km). Both are done at "steady" pace, not intervals.

BEEUK

There is no way that I could do both HIIT and strength training on the same day, and do justice to both of them.

QTF.

You end up performing less well on one or both workouts. I do Cardio on my non Strength days. usually 45 minutes intense or as long as i want on steady.

mheebner

3 days a week I do strength training. My routine is about 60 min. Just for a calorie burn those days I usually walk the treadmill or stationary bike for 30 min.
3 days a week I do HIIT on the elliptical for 35-60 min depending on how hard I push myself. Started the c25k program, had to stop due to shin splints but planning on restarting. This will replace my HIIT workouts until I can run 5k, then I plan on mixing it up, HIIT and running.

You can't do true HIIT on a treadmil, let alone for 35-60 min. The high intensity part is an all out sprint or all out peddle on the bike. You have to think that either a lion is chasing you, you are running the 100 or 200 meter dash or you are on a bike and less than 300 meters from the finish line.

I don't do HIIT on a treadmill. I said I walk treadmill after lifting just for some extra calorie burn. I do HIIT on the elliptical, and yes I've done up to 55 min going all out on heavy resistance for 90 second intervals followed by 2 min of recovery.
When I start back up with c25k, that will replace what I am doing on the elliptical.

grantdumas7

I believe weight training and HIIT done back to back comes down to calories and carbs. If a person is eating a calorie deficit diet and trains on an empty stomach or consumes say less than .2 grams of carbs per LB of bw, pre workout, then yes HIIT would be an issue.

rainbowbow

i do roughly 15-20 minutes after strength training of just steady state cardio.

missADS1981

What are your current stats? are you looking to drop bf% or are you looking to gain muscle?

I personally spend most of my energy on lifting and up to 25 minutes max on cardio 2x per week. when i do cardio its stairmaster or HIIT treadmills.

mustgetmuscles1

There is no way that I could do both HIIT and strength training on the same day, and do justice to both of them.

Thats what I was thinking. I might be able to them on the same day but definitely not right after lifting.

sexymuffintop

I never follow lifting with cardio. After a intense hour of lifting your body will need to rest and refuel before you put it through cardio as well. Ideally you need to separate your cardio and strength training workouts.

sexymuffintop

I've done Prowler after Squats. I don't see the issue.

You aren't squatting enough then.....

Chadomaniac

OP depends how many calories you want to burn . Yes cardio is good for the heart but at the end of the day its only creating a bigger calorie deficit . Example: you burn 400calories doing 45min weight training then you do cardio for 30 minutes and burn another 200 calories . Puts you in a 600calorie deficit further than what you were at before you stepped into the gym.

Do cardio accordingly to how many calories you need to burn.

chani8

For women, I read that it's best to allow only 1 minute between sets/supersets (which means you'll get the benefit of an increased heart rate while doing weight lifting). Also, keep your weight workouts to no longer than 20 minutes so you don't deplete your testosterone. Do whatever cardio you like to do, just for fun, and then enjoy eating back most of those calories.

__freckles__

What are your current stats? are you looking to drop bf% or are you looking to gain muscle?

I personally spend most of my energy on lifting and up to 25 minutes max on cardio 2x per week. when i do cardio its stairmaster or HIIT treadmills.

I'm 5'8, 152lbs, 30y/o Female, body fat percentage is 25.5% - which I would like to see lowered. So mainly I would like to lift weights to burn fat.

grantdumas7

What are your current stats? are you looking to drop bf% or are you looking to gain muscle?

I personally spend most of my energy on lifting and up to 25 minutes max on cardio 2x per week. when i do cardio its stairmaster or HIIT treadmills.

I'm 5'8, 152lbs, 30y/o Female, body fat percentage is 25.5% - which I would like to see lowered. So mainly I would like to lift weights to burn fat.

Use lifting weights to maintain the muscle you have and other for other benefits. Cardio and most importantly diet will help with the fat loss.

sexymuffintop

For women, I read that it's best to allow only 1 minute between sets/supersets (which means you'll get the benefit of an increased heart rate while doing weight lifting). Also, keep your weight workouts to no longer than 20 minutes so you don't deplete your testosterone. Do whatever cardio you like to do, just for fun, and then enjoy eating back most of those calories.

Where on earth did you get that little gem of information? Women keep their weight sessions under 20 minutes? Good lord....