Cardio is an essential part of a well-rounded fitness program, helping to improve heart health, boost endurance, and enhance overall performance. Whether your goal is to increase stamina, improve recovery, or support fat loss, adding more cardio into your routine can take your fitness to the next level. At Torque, we believe in balancing strength training with cardiovascular conditioning to maximize results.

Here’s how you can effectively integrate more cardio into your weekly workouts without sacrificing strength gains.

1. Add Short Bursts of Cardio to Strength Workouts

You don’t have to spend hours on a treadmill to get the benefits of cardio. By incorporating short, high-intensity bursts into your strength sessions, you can improve endurance while still focusing on building strength.

💡 How to Add Cardio to Strength Training:
✅ Sled Pushes – A full-body workout that builds both power and endurance.
✅ Rowing Intervals – A great way to boost heart rate between strength sets.
✅ Jump Rope – Improves coordination and cardiovascular fitness with minimal equipment.
✅ EMOM (Every Minute on the Minute) Workouts – Alternating between strength and cardio movements.

🔥 Torque Tip: Try a circuit-style workout where you mix heavy lifts with short bursts of cardio (e.g., 10 deadlifts + 30 seconds of rowing, repeated for rounds). This is some of our favorites!

2. Incorporate Low-Impact Cardio on Active Recovery Days

Not all cardio has to be high-intensity. Low-impact cardio sessions help enhance recovery, improve endurance, and keep your body moving without overstressing the muscles.

💡 Best Low-Impact Cardio Options:
✅ Walking or Hiking – Increases endurance while being easy on the joints.
✅ Cycling or Rowing – Low-impact options that strengthen the legs and cardiovascular system.
✅ Swimming – A full-body workout that improves lung capacity and reduces muscle soreness.
✅ Zone 2 Training – Keeping your heart rate at a moderate level (60-70% of max heart rate) for endurance gains.

🔥 Torque Tip: Add a 30-45 minute low-intensity cardio session on a rest day to improve overall conditioning and speed up recovery. Heading into Spring time – let’s get outside and walk!

3. Use SIT (Sprint Interval Training) for Maximum Efficiency

SIT workouts provide a powerful cardio boost in a short amount of time while maintaining muscle mass and strength.

💡 Examples of SIT Workouts:
✅ Sprint Intervals – 30 seconds of sprinting, 1-minute walk, repeat for 10 rounds.
✅ Bike Sprints – 20 seconds of max effort on an assault bike, 40 seconds of rest.

🔥 Torque Tip: Keep SIT sessions to 2-3 times per week to prevent overtraining and ensure proper recovery.

4. Track Your Progress & Increase Gradually

If you’re new to adding more cardio, start small and gradually increase duration or intensity over time to avoid burnout.

💡 Ways to Track & Progress:
✅ Use a fitness tracker or heart rate monitor to measure progress.
✅ Gradually increase duration (start with 15-20 minutes, build up to 45+ minutes).
✅ Mix different types of cardio to prevent boredom and plateaus.
✅ Listen to your body—adjust intensity and volume based on energy levels and recovery.

🔥 Torque Tip: Our Evolt Body Composition Scanner at Torque can help track cardiovascular improvements by measuring metabolic rate and body fat percentage. Members get to scan every 3 months as part of their membership.

5. Make It Fun & Sustainable

The best way to stick to a cardio routine is to choose activities you enjoy! If traditional cardio workouts aren’t your thing, find alternative ways to stay active.

💡 Fun Ways to Stay Active:
✅ Join a CrossFit or group fitness class for structured workouts.
✅ Try sports like basketball, soccer, or tennis for cardio without the monotony.
✅ Sign up for a 5K or endurance event as a goal to work toward. We are starting a Couch to 5K on March 30th – text us if you want in: 508-812-9555
✅ Make cardio social—work out with friends, take a class, or go on a run with a group.

🔥 Torque Tip: Find what excites you and stick with it! Whether it’s running, rowing, or metabolic conditioning, consistency is key.

Balance is Key

Adding more cardio into your routine doesn’t mean sacrificing strength—it means enhancing endurance, improving recovery, and supporting overall health. The key is finding the right balance between strength training and cardiovascular conditioning that works for your goals.

💪 Want to optimize your training plan? Schedule a session with a Torque coach to create a personalized strength and cardio program that fits your goals and lifestyle!

CardioForStrength #EnduranceTraining #CrossFitTorque #StrongerEveryDay

-Amanda