The order of your workout matters more than you think.
It’s one of the most common questions we hear, and the answer depends on your goal.
If you want to get stronger or build muscle, lift first while your energy and focus are high, then finish with 10 to 20 minutes of cardio. If you’re training for a run, a race or endurance events, do your cardio first so your legs and lungs are fresh.
For most beginners chasing general health, a simple split works well: a 5-minute warm-up, 25 to 30 minutes of strength training, then 15 minutes of steady cardio on the bike, rower or treadmill. Health guidelines recommend at least 150 minutes of moderate activity each week plus two days of strength training, and this structure covers both.
You can also split them into separate days, such as strength on Monday, Wednesday and Friday and cardio on Tuesday and Thursday. The best order is the one you’ll stick with. Not sure which camp you’re in? At Movement Fitness whatever you choose, warm up first, cool down after and track how you feel.