The Power of Circuit Weight Training with Cardio Steps Between Sets

The Power of Circuit Weight Training with Cardio Steps Between Sets

When it comes to maximizing your workouts, few methods deliver the same blend of strength and stamina as circuit weight training with cardio steps between sets. This training style pushes both your muscular endurance and your cardiovascular performance, helping you burn fat and build lean muscle in less time. Having perfected the balance of Strength Training and Cardio into one high intensity routine I challenge you to a 90 Test Drive. You’ll love the results. NOTE: you may need to adjust the sets, reps, and steps until you get comfortable with the routine. As well exercises can be adjusted based on your personal equipment or gym.  I can promise you, once started you’ll be hooked.

Why I Use Circuit Weight Training with Cardio Steps

Traditional weight training builds strength, but often the heart rate drops too low between sets. Cardio, on the other hand, keeps the heart rate high but doesn’t always challenge your muscles enough. By combining both—strength circuits followed by short bursts of cardio—you stay in motion, maintain an elevated heart rate, and condition your body to recover faster. It’s a total fitness approach that works for building muscle, cutting fat, and improving performance.

My training schedule breaks down like this:

• Day 1: Chest & Triceps

• Day 2: Back & Biceps

• Day 3: Quads, Hamstrings & Calves

Each day includes five total circuit rounds, and instead of resting between sets, I hit my cardio step routine to keep the intensity alive.

My Cardio Step Routine

Between every circuit, I perform three back-to-back cardio movements designed to keep my heart rate up while engaging core, legs, and coordination:

• 100 Knee Lifts – Drive the knees up to waist height in a rhythmic tempo.

• 100 Standing Leg Claps – Lift each leg out and clap under it to challenge balance and agility.

• 100 Knee Claps – Alternate sides, bringing the knee up and clapping beneath the thigh for controlled speed and cardio activation.

This combination keeps me moving and breathing hard without draining my muscles before the next set.

Circuit Flow Examples

Day 1 – Chest & Triceps

1. Bench Press / Machine Press (10–14 reps)

2. Incline Dumbbell Flys / Machine Flys (10–14 reps)

3. Dips / Cable Push-Downs (12–15 reps)

4. Push-Ups / Dumbbell Press (10 – 15 reps)

5. Dumbbell / Cable Triceps Kickbacks (10–12 reps)

Then immediately perform your 100–100–100 cardio step circuit before moving on to the next round.

Day 2 – Back & Biceps

1.  Seated Machine Rows / Barbell Rows (10 – 14 reps)

2. Cable Curls / Bar Curls (10 -15 reps)

3. Seated Pull Downs / Pull-ups (10 – 15 reps)

4. Barbell Hammer Curls (10 – 15 reps)

5. Cable Face Pulls  (10–15 reps)

Follow each round with your cardio steps routine—keeping form tight and tempo steady.

Day 3 – Quads, Hamstrings & Calves

1. Leg Extensions (10–15 reps)

2. Standing Calve Raises Walking Lunges (50 reps)

3. Leg Curls / Good Mornings  (10–15 reps)

4.  Leg Extensions / Walking Lunges (12–15 reps)

5. Squats  (15–20 reps)

Once again, finish each circuit with your cardio trio—100 knee lifts, 100 standing leg claps, 100 knee claps—to maintain intensity and endurance.

Why This Works

This combination of strength and cardio drives up EPOC (Excess Post-Exercise Oxygen Consumption), which means your body continues burning calories long after you’ve finished training. The constant motion keeps your heart rate in an aerobic zone while the weights stimulate muscle growth and tone.

You’re not just training muscles—you’re training your entire metabolic system. Keep in mind exercises can be modified depending on your fitness equipment.

Results You Can Expect

• Higher Calorie Burn even at rest

• Increased muscular endurance and better tone

• Improved cardiovascular health and stamina

• Stronger core and balance due to dynamic movements

• Faster recovery between sets and sessions

🔥 Calorie Burn Estimate for Your Circuit + Cardio Steps Routine

We’ll assume:

• Each circuit round = ~10–12 minutes (strength + cardio steps)

• Total workout = 5 rounds × 10–12 minutes = 50–60 minutes total

• Cardio step intervals are moderate-to-high intensity (maintaining 70–85% of HR max)

💪 Average Male (5’8”, 185 lbs / 84 kg)

MET estimates:

• Circuit weight training (moderate to vigorous) → 6.0–8.0 METs

• Cardio step training (high tempo) → 8.0–10.0 METs

Your hybrid routine averages around 8.5 METs for the session.

Formula:
Calories burned per minute = (MET × 3.5 × weight in kg) ÷ 200

So:
→ (8.5 × 3.5 × 84) ÷ 200 = 12.46 calories per minute
→ For 55 minutes = ≈ 685–700 calories burned

💥 Result:
➡️ Average male (185 lbs) burns ~680–750 calories per 50–60 minute workout.

💃 Average Female (5’5”, 120 lbs / 54.4 kg)

Using the same intensity estimate (8.5 METs):
→ (8.5 × 3.5 × 54.4) ÷ 200 = 8.08 calories per minute
→ For 55 minutes = ≈ 445–460 calories burned

💥 Result:
➡️ Average female (120 lbs) burns ~430–480 calories per 50–60 minute workout.

🧠 Context: What Affects These Numbers

Several factors can push these numbers up or down by 10–20%:

• Effort level: If both push near failure each set, calories can spike 15–20%.

• Rest duration: Minimal rest keeps the heart rate elevated and boosts burn.

• Cardio step pace: Higher knee drive and tempo increase metabolic load.

• Muscle mass: More lean mass = higher energy output even at rest.

So a high-intensity day could push:

• Men → 800+ calories

• Women → 550+ calories

🩸 Bonus: Post-Workout Burn (EPOC)

Because this method mixes anaerobic resistance with aerobic conditioning, you’ll continue to burn an extra 6–10% over the next 12–24 hours due to EPOC (Excess Post-Exercise Oxygen Consumption).

That means:

• Male: +40–70 extra calories post-workout

• Female: +25–40 extra calories post-workout

Final Thoughts

Combining circuit weight training with cardio steps isn’t just efficient—it’s transformative. You’ll walk away from the routine stronger, leaner, and more energized. The constant rhythm keeps your focus sharp, your body active, and your motivation high.

By setting goals for completion (five circuits) rather than time, you turn your workout into a mission—one that trains both your body and your mind to push past limits.

That’s what Strategy Fitness is all about:
Structured effort, measurable results, and relentless energy.

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