7 Rules for Cardio & Weights in the Same Week

7 May 2026 · 1 min

Watch on YouTube

1:11

This content was created by Eric Roberts. This content was uploaded by Eric Roberts. This is a YouTube video titled "7 Rules for Cardio & Weights in the Same Week" (uploaded 2026-05-07) featuring Eric Roberts delivering a solo fitness-advice monologue. He outlines seven rules for combining cardio and weight training: do cardio after lifting, avoid high-intensity or long cardio before leg day, use low-intensity cardio when prioritizing muscle gain and fat loss, don’t combine cardio and strength movements in the same set (finish lifts first), eat an extra 100–200 calories on cardio days, take at least one day per week without high-intensity exercise, and aim for 7,000–10,000 steps daily.

Chapters

If you're doing cardio and weights in the same week, here are 7 rules you need to follow. Number 1, you never do cardio before you lift weights, always after. Number 2, never do a high-intensity or long-duration cardio before a leg day. Number 3, if your main goal is to build muscle and lose fat, your cardio should be low intensity where your heart rate doesn't get high. Number 4, never combine cardio and weights. So don't do a shoulder press superset with a burpee. Just finish all your lifting and then do the cardio after. Number 5, on the days that you do your cardio, eat 100 to 200 extra calories those days. Number 6, you need to have at least 1 day a week where you don't do any high-intensity exercise. And number 7, no matter how much cardio you do, you should still be trying to walk 7,000 to 10,000 steps per day.