Save Gym Time With This Combo Strength and Cardio Workout
We all know that strength training is important, and cardio is important, but what can you do if you don't have time for both during the week? Life is busy, and unfortunately for many people, personal health falls to last on the priority list. But even squeezing out a 30- to 45-minute workout is a win, and there are smarter ways to program both sides of the equation for better long-term health and fitness.
"For busy men, the highest return on investment comes from combining strength training with interval cardio in the same session," says Andrea Marcellus, trainer, founder, and CEO of AND/life. "A simple structure is to spend about two-thirds of the workout on strength training, followed by moderately challenging cardio intervals during the final third."
Strength training can be structured in several ways, depending on preference and experience level. For instance, you might follow a traditional split, like push, pull, legs, with a focus on progressive overload. Or, you might get more out of full-body circuit training.
"Strength training promotes slow, steady muscle growth, especially when protein intake is prioritized after workouts," Marcellus says. "Increased muscle mass supports longevity, improves metabolism, and helps maintain overall strength and function as we age."
As far as cardio goes, gyms provide plenty of options, including treadmills, Stairmasters, rowers, SkiErgs, and even ellipticals. During your workout, choose one cardio machine to warm up on for five minutes before strength training. Following your lift, complete three to five rounds of intervals.
Each interval should last about 45 to 60 seconds. During an interval, the goal is to get your heart rate up, then drop back down enough before the next round so you can repeat the effort. If you're training with a smartwatch, that often means pushing into zone 4, about 80 to 90 percent of your max heart rate. Then, actively recover back toward a doable, conversational pace before starting the next interval.
Not only does interval training save time, but it also improves your VO2 max, which is tied to better cardiovascular health, endurance, and longevity. Interval training also improves insulin sensitivity, helping the body use fat more efficiently for fuel throughout the day while supporting the development of lean, metabolism-boosting muscle tissue.
Related: 4 Expert-Backed Ways to Boost Your VO2 Max (No Running Required)
This story was originally published by Men's Journal on May 19, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published May 19, 2026 at 4:19 PM.