Kindal flexing and looking strong. She's proof that strength training can and is overall better than cardio alone.

Kindal Boyle

Can Strength Training Be Cardio?

Yes.

Not only can strength training be cardio... in most ways... it's better than doing straight up cardio as you're probably use to it now.

Plus if you're a busy woman with a family and/or career you'll save considerable time.

Let's look at the 3 main styles of cardio training and how strength training can be more powerful and far more efficient (in most cases).

The 3 Types of Cardio

The 3 main types of "cardio" training are:

Steady state (at different paces)
Sprinting or speed
Agility and coordination

Steady State Cardio

This is by far the most popular style of cardio. Steady state is where you're walking or jogging at the same - "steady" - pace for a longer period of time.

To really get benefit out of steady state... you have to go for at least 30 minutes. (Usually a lot more.)

But the more your body adapts to any given distance... the longer or faster you'll have to go to force your body to adapt.

However that does not mean that steady state cardio is bad.

There is a lot of science backing up zone 2 cardio. I tend to think a lot of it is just "current fitness fad"... welcome to the Internet.

How Does Strength Training Compare?

This is the one case where strength training cannot replace cardio.

I believe having a base level of cardio fitness is important.

A measure of - base level - I like to use when I coach my clients is about 3 miles of jogging at a steady state where you still chat with a partner... but you're heart rate is elevated. This is commonly referred to as zone 2 cardio.

Personally I think you should be able to sustain a little faster over the same distance. Being able to go long distances is important.

Ideally... you should be able to drop what you're doing and knock out 3 miles with little issue.

Strength training is where you're focus should be...but you'll get better results overall if you can add in one day where you run at least 3 miles. (This should only take you 30 minutes to complete.)

Speed Training

Let's lump sprinting and longer distant speed training together for this post. They are different though.

Sprinting

Kindal doing short but hardcore sprint bursts in the studio, a very explosive exercise.

Sprinting is all out speed training over a short distance.

Sprinting is essentially plyometric (explosive) training and it's great for muscle growth... strength... and speed.

If you design a workout correctly you can add in sprinting to your strength based workout for an amazing design and results.

For example... let's say you're working out at your local park (or any place where you have room to sprint).

After a metabolic circuit of maybe 4 exercises...
You walk slowing out for 60 seconds...
Stop and rest of 60 seconds...
Then sprint back to your workout spot as fast as you can!

It won't be your fastest sprint... but it will hit you in a way your weights can't.

You do need to learn to sprint again. It's very easy to hurt yourself if you go into sprints without warming up and working your way back into it.

How Does Strength Training Compare?

Plyometrics

Kindal in the loaded position of the box jump getting ready to explode up and onto the box.

Kindal getting high over the box so she can safely land on the top of the box with her feet completely on the box.

Kindal landing softly on the box... falling into a squat position and notice her feet are completely on the box so she has a solid base.

You can do plyometrics with strength training to mimic a sprint.

It's not the same... unless you have special equipment (I talk about this below) but it's still very effective.

Some of my favorite plyometric exercises are:

Squat jumps or squat hops
Burpees
Double plank thruster burpees
Kettlebell swings

If the exercise requires jumping... I'm not really a fan of it. Most women don't know how to jump correctly . All it does it increase the odds odds of getting injured.

Try these Fit Finisher workouts to get a taste of strength plyometrics...

What's The "Special Equipment"?

Kindal pushing a sled that weighs 190 pounds and she is pushing it for speed trying to run as quickly as she can.

A sled. If you have access to a sled at your local gym, you can do sprints in a shorter distance and get more benefit than sprinting alone.

Try this sled workout if you have access to a sled.

Speed Workouts

Speed workouts are when you run for a longer distance but you're pushing your over all pace... with the intent of getting faster at that longer distance.

For example... I tend to do 100s (one lap around the track) for speed work.

How Does Strength Training Compare?

Kindal pushing really hard and doing mt. climbers as fast as she can... sprint style.

Kindal doing shoulder taps really fast to burn her shoulders out and to help keep her heart rate really high.

My normal metabolic style of strength training is a great substitute for speed training.

It get's your heart rate high and you get the added benefit of working on pure strength too. This is the ultimate combo.

You can boost the heart rate effects of a strength workout with certain exercise combinations like...

Squats to mt. climbers
Flutter kicks to shoulder taps
High knees to double thruster burpees

These exercises are faster in nature mimicking the nature of speed training.

HOWEVER...

If you're working on getting faster for a 5k... 10k... or half marathon... I still highly recommend you add in one day of running speed training.

Metabolic strength training will get you faster... no question... but one day of speed training only makes your results better.

It all depends on your personal goals and time constraints.

Agility Cardio Training

Kindal doing high knees over a bar and working on her agility to move laterally while still getting her knees up high and moving really fast.

I call agility training... athlete training.

Think about coordination... short (very short) bursts of speed... right into a strength based exercise.

Just like speed training... this is what my metabolic strength circuits are all about... though you can add in some tweaks to get more from them.

Let me show you...

Skiers are a great exercise that is perfect for athletic style training. Try this circuit to play with skiers .

Using your yoga mat as a mini-agility ladder is not only good for your coordination... but it jacks up your heart rate too.

Using Your Yoga Mat As A Mini Agility Latter

Kindal is staying low and side shuffling across the top of her yoga mat with some speed.

Kindal get's the just past her yoga mat and immediately goes in to a burpee to skyrocket her heart rate up even more.

Kindal explodes out of the bottom of her burpee and as soon as she lands she will back peddle to the back corner of her yoga mat.

Kindal immediately back peddles to the back of her mat working on the agility of her foot placement and speed.

Kindal changes her direction and quickly shuffles across her mat and immediately drops into her next burpee to keep that hear rate high.

There are multiple ways you can do this... I'll show you one of my favorites...

Step 1

Start in a top corner of your yoga mat in a athletic position...

Knees slightly bent and your weight on your forefoot.

Side shuffle sideways to the other corner...

Step 2

Quickly... knock out 2 burpees with good pushups.

Then back peddle the short distance to the other corner of your mat...

And immediately side shuffle the longer distance to last corner of your mat.

Step 3

Quickly... knock out 2 more burpees.

Run forward the short distance and when you get to your start corner... immediately side shuffle to start the lap again.

Doing 4 laps like this will crank your heart rate up... your foot work will be tested... and your cardio will be stretched.

Can Strength Training Replace Cardio?

Yes and no.

If you're a busy woman and you can only get one style of workout done...

Strength training is far and away more effective and efficient for your time.

However...

If you can fit in at least one steady state cardio workout on the weekend... or some light sprints... that would round out a great training schedule.

When you add in steady state and/or light sprint training... you'll be more capable for burning fat and building strength at the same time.

If you want workout plans that integrate cardio and strength...

And if you want to drastically simplify your fitness life by having me organize everything for you...

Click here to learn about my programs .

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