We used to do all of our cardio at the end of a session — usually five to eight minutes of interval-style cardio designed to spike your heart rate after the strength training.
This is a more traditional approach: strength training first, cardio last. Simple, familiar, effective.
But over time, we realized something:
What if, instead of saving all that cardio for the end, we inserted shorter, higher-effort bursts throughout the session?
Now, we implement two 3-minute cardio spikes in between supersets. This small change has had a major impact — leading to better energy, higher sustained heart rates, and smarter, more efficient workouts.
Here are the 5 reasons we’ve stuck with it:
- Eliminates Downtime
While your coach sets up your next block of exercises, you’re not standing around — you’re moving. It transforms what used to be rest time into something productive and energizing. - Keeps Your Heart Rate Elevated
Instead of letting your heart rate drop between strength blocks, these intervals keep it elevated — resulting in a more metabolically demanding and effective workout overall. - Allows for Higher Effort in Shorter Bursts
Two focused 3-minute pushes let you train with more intensity than one long 6- to 8-minute session. More effort, less fatigue — and it fits naturally into the flow of your workout. - Makes Progress Easy to Track
These spikes create built-in checkpoints. For example, if you hit 15 calories on the bike in week one and 25–30 calories by the end of your program, your cardiovascular fitness has clearly improved. - It’s Easier to Mentally Handle
Let’s be honest — most people don’tlove cardio. But knocking out a few short rounds of it is a lot more mentally manageable than grinding through 6–8 minutes straight. It’sharder to hate something when it’s over in three minutes.
Now to be clear: spiking your heart rate isn’t exclusive to cardio intervals.
Strength training, when done in supersets or circuits with appropriately challenging movements, can elevate your heart rate just as much — sometimes more — than a treadmill or bike.
Whether you’re doing a heavy goblet squat or knocking out a row sprint, the most important thing is this:
Push yourself appropriately. Venture outside your comfort zone — but not so far that you start to dread your training.
Consistent effort over time always wins.
— James Pratt