How long should you do cardio after strength training?

After strength training, 20 to 30 minutes of moderate cardio is ideal if you want to burn fat and improve your endurance—at about 60–70% of your maximum heart rate. If you want a more intense workout, 10 to 15 minutes of high-intensity cardio or HIIT will suffice. Read here to find out why the order (strength training first, then cardio) is so important and which machines are best suited for this.

The Role of Cardio After Strength Training

Strength training and cardio have different goals. While strength training focuses on building muscle and maximizing strength, cardio improves endurance and heart health. If you combine the two, you should make a point of scheduling your cardio session after your strength training—by then, your glycogen stores will already be depleted, and your body will tap into fat reserves more quickly.

The Benefits of Cardio After Strength Training

• Improved Fat Burning: Strength training depletes glycogen stores. Subsequent cardio tends to draw on fat reserves, thereby promoting fat burning.
• Improved Endurance: Doing cardio after strength training boosts aerobic endurance without significantly impairing muscle recovery.
• Optimized Recovery: Light cardio improves blood circulation, speeds up the removal of metabolic waste products, and can reduce muscle soreness.

How long should cardio last after strength training?

The ideal duration depends on your goal, the intensity of your strength training, and your fitness level. These guidelines have proven to be effective:

Cardio-Art	Duration	Intensity (% of maximum heart rate)	Ideal for
Mild to moderate	20–30 min	60–70%	Fat Burning, Endurance, Recovery
Intensive	10–15 min	80–90%	More calories in a short amount of time
HIIT	10–15 min	very high, intervals	Maximum afterburn effect

Light to moderate cardio

If your goals are fat burning and endurance, 20 to 30 minutes of moderate cardio on a treadmill, stationary bike, or elliptical trainer is ideal. This duration maximizes fat burning without overworking the body, while also strengthening the cardiovascular system.

High-Intensity Cardio

If you want to further improve your endurance or burn even more calories, you can do 10 to 15 minutes of more intense cardio—short, challenging workouts that burn a lot of calories per minute.

HIIT (High-Intensity Interval Training)

HIIT delivers maximum results in a short amount of time. Just 10 to 15 minutes after strength training, you’ll burn a lot of calories and experience a significant afterburn effect. However, after very intense strength training sessions, you should take a short break to recover first.

Cardio After vs. Before Strength Training

The order really makes a difference:

• Cardio before strength training: puts a strain on the cardiovascular system before your muscles do any heavy work. This can lead to early fatigue and reduce your performance during the basic exercises.
• Cardio after strength training: boosts endurance and heart health without compromising your maximum strength for the heavy sets—the preferred order for reaping the benefits of both.

Our guide to optimal workout frequency explains how often you should work out each week. Our article on calorie burn during strength training shows how many calories you burn while working out.

The Best Cardio Exercises After Strength Training

Running or Jogging

Running on a treadmill or outdoors improves endurance and helps burn fat. Choose a moderate pace so you don't overexert your body after strength training.

Cycling

Cycling is easy on the joints and is an excellent activity to do after strength training—whether on an exercise bike or outdoors. It promotes fat burning and also strengthens the leg muscles.

Cross-trainer

The cross-trainer works out both your legs and upper body at the same time, is easy on the joints, and provides a steady, effective cardio workout. You'll find a selection in our cross-trainer and home exercise bike section.

Swimming

Swimming provides a full-body workout, is particularly gentle on the joints, strengthens the cardiovascular system, and promotes muscle recovery.

For a structured weekly schedule that seamlessly incorporates cardio, check out our full-body workout plan for 3 times a week.

Frequently Asked Questions

How long should you do cardio after strength training?

For fat burning and endurance, 20 to 30 minutes of moderate cardio is ideal. For high-intensity cardio or HIIT, 10 to 15 minutes is enough.

Do I have to do cardio after every strength training session?

No. If your main goal is to build muscle, cardio is optional. If you want to lose fat or improve your endurance, it's a valuable addition.

Can I do HIIT right after an intense strength training session?

After very intense strength training sessions, doing HIIT right away can put too much strain on your body. It’s better to take a short break before starting your interval training.

How much cardio is too much after strength training?

Too much cardio can slow down recovery and increase the risk of overtraining. About 20 to 30 minutes of moderate cardio is ideal in most cases.

Is it better to do cardio before or after strength training?

It's usually better to do cardio after strength training: Your muscle strength is preserved for the heavy sets, and your body is more likely to draw on fat reserves during cardio.

Conclusion: The Optimal Duration of Cardio After Strength Training

For most people, 20 to 30 minutes of moderate cardio after strength training is the sweet spot for burning fat and improving endurance without interfering with recovery. High-intensity cardio or HIIT is effective in 10 to 15 minutes—but requires adequate recovery time. Not sure which cardio machine is right for your home? Contact our team for personalized, honest advice.