If you’d like to get a cardiovascular effect from your strength workouts, mix in some moderate to high intensity cardio bouts between your strength sets or circuits. In addition to the cardio bouts intermixed within your workout, you’ll perform each strength workout with minimal rest (i.e. no more than 10 seconds) between exercises. This style of training not only facilitates improvement in your cardiovascular fitness, but it also increases your total caloric burn for your strength workout. This will ultimately lead to fat loss and will help increase your metabolism. Some fitness professionals refer to this style of training as “metabolic training”. I have used this method of training for years and it has proven to have a positive impact on weight loss and overall improved fitness for my clients. Here is a sample metabolic workout for you to try:

Workout #1

2 min warm-up on TM, Bike, Rower, Arm Cycle or Elliptical (Low Intensity)
3 min on TM, Bike, Rower, Arm Cycle or Elliptical (Moderate Intensity)
DB Squats x 15
Push-ups x 15
DB Rows x 15
Sit-ups x 15
3 min on TM, Bike, Rower, Arm Cycle or Elliptical (High Intensity)
DB Dead Lifts x 15
DB Shoulder Press x 15
DB Bicep Curls x 15
DB Overhead Triceps Press x 15
3 min on TM, Bike, Rower, Arm Cycle or Elliptical (High Intensity)
Quadruped x 15
DB Side Crunch x 12 each side
Lying Hip Abduction
Lying Hip Adduction
REPEAT Circuit 3 times

Acronym Definitions:
DB – Dumbbell
TM – Treadmill