The debate over whether to perform cardio before or after a training session has been a long-standing topic in the fitness world. Both approaches have their merits, and the choice between them depends on individual fitness goals, workout intensity, and overall health. In this article, we’ll explore the benefits and considerations of doing cardio before or after training to help you make an informed decision.

Cardio Before Training:

Performing cardio before a workout is often referred to as “pre-workout cardio.” Here are some potential benefits and considerations:


Warm-Up Effect: Cardiovascular exercise increases blood flow and raises body temperature, effectively serving as a warm-up for your muscles. This can potentially reduce the risk of injury during subsequent strength or resistance training.

Enhanced Fat Utilization: Doing cardio before resistance training may increase the utilization of stored fat as an energy source. This could be advantageous for those aiming to burn fat while building muscle.

Increased Calorie Burn: Starting your workout with cardio can lead to an increased calorie burn during the entire session.


Fatigue: Intense cardio before resistance training might lead to muscle fatigue, reducing the quality of your strength training session.

Reduced Strength Output: Cardiovascular exercise can deplete glycogen stores, potentially diminishing your strength and power during weightlifting or high-intensity exercises.

Risk of Overtraining: Combining intense cardio and strength training in one session might increase the risk of overtraining, especially if not properly managed.

Cardio After Training:

Performing cardio after a workout is often referred to as “post-workout cardio.” Let’s explore the benefits and considerations of this approach:


Preserved Energy: Performing cardio after strength training ensures that you have ample energy for lifting heavy weights and maintaining proper form.

Greater Muscle Engagement: When you prioritize strength training, your muscles are fresher and can be engaged more effectively.

Optimal Recovery: Post-workout cardio can serve as a cool-down, aiding in recovery by gradually lowering heart rate and reducing the risk of post-exercise muscle soreness.


Time Constraints: For those with limited time, adding cardio after strength training might be challenging, especially if you’re aiming for a longer cardio session.

Caloric Burn: While you’ll still burn calories during post-workout cardio, it might be slightly less effective than doing cardio before training due to potential fatigue.

Individual Preference: Some people find that performing cardio after strength training feels more comfortable and helps them maintain energy levels throughout their workout.

Finding the Balance:

Ultimately, the decision to do cardio before or after training depends on your fitness goals and preferences. If you’re primarily focused on building strength and muscle, prioritizing strength training and performing cardio after your workout might be more beneficial. On the other hand, if fat loss is your main objective, incorporating cardio before training can help you tap into fat stores.

It’s important to note that every individual’s body responds differently to various workout routines. To find the optimal balance, consider experimenting with both approaches and paying close attention to how your body reacts. Listening to your body, staying hydrated, and ensuring proper nutrition are key factors in maximizing the benefits of your workout regimen.


Whether you choose to do cardio before or after training, the key is consistency and mindful training. Each approach has its advantages, and the best strategy depends on your specific fitness goals, energy levels, and overall well-being. Whichever path you choose, remember that the most effective workout routine is one that you can sustain in the long term while achieving your desired results.

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