When your ultimate goal is to lose weight, there are plenty of steps you can take and make changes to make every second you spend at the gym count. That’s why we’re here to tell you how to combine strength and endurance training to lose weight and get in shape, according to a fitness professional.
This powerful combination of training methods can be a total game-changer in your fitness routine, helping you burn body fat while sculpting lean muscle mass. Many gym goers only focus on one training style in their workouts, whether it’s cardio or strength training, but combining the two can maximize your results and create a well-rounded approach.
How to Combine Strength and Endurance Training to Lose Weight Faster

Simultaneous training is the most effective way to combine strength and endurance training to lose weight quickly. “This method alternates strength exercises and cardio/endurance,” explains Ronny Garcia, CPT, Flashing Fitness. “It is effective because it maximizes calorie expenditure and improves metabolic efficiency after exercise.”
Plain and simple, strength and resistance training helps you build muscle mass. “Building lean muscle increases your resting metabolic rate (RMR), which helps you burn more calories even when you’re not exercising,” Garcia tells us. “This also triggers the EPOC (excess post-exercise oxygen consumption) effect, which allows you to continue burning extra calories after your workout.”
Endurance training, such as swimming, running or cycling, can burn a significant number of calories. Over time, this will help your body use fat as a fuel source, making your weight loss efforts easier.
“Together, these types of workouts allow you to maximize calorie intake while building muscle mass,” adds Garcia.
How alternating between strength and endurance training optimizes fat burning


Performing strength training promotes muscle growth and maintenance, and endurance training optimizes your calorie intake.
“Together you are able to elevate your metabolism through energy expenditure and induce EPOC,” says Garcia. “You can also avoid overtraining by alternating your exercises and the muscle groups involved.”
The Best Workouts That Effectively Blend Strength and Endurance Training


- Circuit training: This style of training combines strength exercises with brief rest periods and endurance exercises to keep your heart rate elevated during the workout. “This structure allows you to build muscle while burning lots of calories,” notes Garcia.
- CrossFit: This training method combines HIIT with functional strength training. Workouts typically include bodyweight exercises, cardio, and lifting to keep your muscles engaged and challenged.
- Kettlebell workouts: Kettlebell routines are productive because they combine cardio, strength, and functional training. “Exercises like kettlebell swings, cleans, and snatches engage multiple muscle groups and increase your heart rate,” says Garcia. “The explosive nature of the movements helps burn calories quickly and efficiently.”
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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