Why Many Believe the '50/50' Workout is the Perfect Combination for Shedding Pounds

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Real talk: A weight-loss journey can be quite frustrating if you aren't making the progress you hope for. Your time at the gym is valuable, and we're here to help ensure you don't waste any moment of it. People swear the "50/50" workout is the ideal pairing for weight loss, and we have all the details. This method blends cardio and strength training for the ultimate fat-blasting routine.

What is the 50/50 Workout?

"The '50/50' workout alternates between equal periods of cardiovascular exercise and strength training within a single session," explains Michael Baah, celebrity coach and ambassador at BlazePod.com. "This method blends two highly effective modalities cardio, [which] elevates your heart rate [and burns] calories both during and after the workout, [and] strength training, [which] builds lean muscle, increasing your resting metabolic rate and supporting long-term fat loss."

Merging these two outcomes leads to effective fat loss while maintaining or even boosting muscle mass. This balanced strategy ensures quick and lasting results. It's precisely this combination that makes the 50/50 workout a favored choice for those looking to shed pounds.

According to Baah, "Finding the right balance allows you to optimize calorie burning and muscle activation. Cardio workouts utilize your body's stored energy, whereas strength training promotes muscle development, leading to higher calorie expenditure even when you're not exercising. Strength training shapes and tones your muscles, while cardiovascular activities help uncover that definition by decreasing body fat."

It's really a match made in workout heaven and the gift that keeps on giving! Baah adds, "Alternating between the two keeps your metabolism elevated post-workout, amplifying fat loss." This is known as the "afterburn effect."

What is the Ideal Duration for Each 50/50 Workout?

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The duration of your 50/50 workouts should be tailored to your individual fitness level, but here’s a helpful guideline to kick things off.

• Beginners: Aim for 5 minutes of cardio and 5 minutes of strength training. Repeat this combo for 20 to 30 minutes. Cardio exercise should be low-impact, such as cycling or a brisk walk. Combine this with bodyweight exercises like pushups and squats.
• Advanced: Aim to alternate between 10 minutes of cardio and 10 minutes of strength training, repeating for 40 to 60 minutes. Cardio exercise should be high-intensity, such as rowing or sprints. Combine this with compound strength movements, such as pull-ups and deadlifts.

"Baah suggests that combining high-intensity cardio exercises, such as burpees or jump rope, with strength training focused on major muscle groups can be especially beneficial for weight loss."

Alexa Mellardo

Alexa serves as the Mind + Body Deputy Editor at Eat This, Not That!, where she manages the M+B section and provides engaging content on fitness, wellness, and self-care for the audience.