When it comes to structuring your right workout routine, a common dilemma arises: should you do cardio before or after lifting weights? Both cardio and weightlifting offer unique benefits, and the order in which you perform them can influence your fitness goals and overall workout effectiveness.

Let’s explore the pros and cons of each approach to help you make an informed decision.

Cardio Before Lifting Weights


  1. Warm-Up: Starting your right workout with cardio helps increase your heart rate and blood flow, effectively warming up your body and preparing your muscles for the upcoming weightlifting session.
  2. Fat Burning: Engaging in cardio before lifting can enhance calorie burning, as your body taps into stored glycogen for energy during the cardio session. This can be advantageous if weight loss is a primary goal.


  1. Reduced Energy: Intense cardio can deplete your energy levels, potentially leaving you fatigued during weightlifting. This might lead to compromised lifting performance and form.
  2. Risk of Overtraining: Doing extended cardio sessions before lifting could increase the risk of overtraining, particularly if your body isn’t adequately recovered from previous workouts.

Cardio After Lifting Weights


  1. Preserved Energy: Weightlifting requires significant energy and focus. By doing cardio after lifting, you ensure that your energy reserves are relatively intact for lifting heavy weights.
  2. Enhanced Strength Training: Weightlifting prioritized at the beginning of your right workout can lead to better focus and performance, as your muscles are fresh and not fatigued.


  1. Reduced Cardio Performance: If you’re aiming for cardio improvements, performing it after lifting might lead to slightly compromised cardiovascular performance due to the fatigue from weightlifting.
  2. Limited Fat Burning During Cardio: After weightlifting, your body might primarily rely on carbohydrates for energy during cardio, as opposed to utilizing stored fats. This could slightly affect fat-burning potential.

The Right Approach for the Right Workout

The ideal approach depends on your fitness goals and preferences. If building muscle and strength is your main objective, consider starting with weightlifting when your energy levels are highest. On the other hand, if you’re focused on improving cardiovascular endurance and burning calories, beginning with cardio might be more suitable.

For a balanced approach, you can alternate between cardio-first and weightlifting-first days, or engage in separate cardio and weightlifting sessions on different days. This allows you to reap the benefits of both forms of exercise without sacrificing performance.

In conclusion, there isn’t a one-size-fits-all answer to whether cardio should come before or after lifting weights. Your choice should align with your fitness goals and what works best for your body. Remember that consistency and the right workout routine are key factors in achieving overall fitness and health.