Let’s be honest: embarking on a weight loss adventure can sometimes feel like navigating through foggy waters—frustrating and uncertain, especially when the scale doesn’t budge. Your gym time is precious, and we’re here to ensure you make the most of every sweat-drenched minute. Recently, fitness enthusiasts have been raving about the “50/50” workout—a dynamic duo of cardio and strength training that may just become your new best friend in shedding those stubborn pounds.
In this article:
What is 50/50 training?
So, what exactly is this 50/50 workout? “It’s a clever fusion of equal segments of cardio and strength training all packed into one exhilarating session,” explains Michael Baah, a celebrity trainer and brand ambassador for BlazePod.com. “This approach balances two highly effective methodologies: cardio ramps up your heart rate and incinerates calories, both during and post-exercise, while strength training builds lean muscle, revving up your metabolism for long-term fat loss.”
Mixing these elements is akin to a symphony of fat-burning harmonies, ensuring not just the reduction of unwanted weight but also the nurturing of muscle mass. This balanced strategy has become a beacon of hope for those seeking quick yet sustainable results. “The key is striking a balance that maximizes both calorie burn and muscle engagement,” Baah continues with enthusiasm. “While cardio taps into stored energy, strength training catalyzes muscle growth, which boosts your calorie burn even when you’re kicking back on the couch. It’s all about sculpting those muscles while revealing your hard-earned definition through the magic of fat loss.”
This combo really is a match made in fitness Nirvana, and as Baah emphasizes, “Switching gears between the two intensifies your metabolism post-workout, further enhancing fat loss.” This phenomenon is affectionately known as the “afterburn effect.” Sounds enticing, right?
How long should each 50/50 workout be?
When it comes to timing your 50/50 sessions, it’s essential to align the duration with your fitness level. Here’s a handy guide to kickstart you:
- Beginner: Start with 5 minutes of cardio followed by 5 minutes of strength training. Rinse and repeat for a total of 20 to 30 minutes. Keep your cardio low-impact—think leisurely cycling or a brisk stroll. Pair this with bodyweight workouts like push-ups and squats.
- Advanced: Get ready to crank it up! Aim for alternating 10 minutes of cardio with 10 minutes of strength, continuing this cycle for 40 to 60 minutes. Here, your cardio should be high-octane—rowing, sprinting, the whole shebang! Complement these efforts with compound movements like pull-ups and deadlifts.
Baah adds, “When it comes to weight loss, merging high-energy cardio bursts—like burpees or skipping rope—with strength exercises targeting large muscle groups is exceptionally effective.” Sounds like a recipe for success to me!
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Alexa Mellardo
As the Mind + Body Deputy Editor of Eat This, Not That!, Alexa Mellardo meticulously curates and shares intriguing insights into fitness, wellness, and self-care. To dive deeper into fitness trends, check out her work!
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