My New Experiment

Right now, my training is heavily focused on building strength. I set some big strength goals for myself this year, so most of my workouts revolve around progressive overload — lifting heavier weights, performing low reps, and gradually increasing my strength over time.

But no matter how strength-focused my training gets, I never neglect my cardiovascular health. Cardio plays a massive role in overall health, recovery, and even performance, so I always find a way to keep it in my routine.

Lately, though, I’ve been experimenting with a training method that allows me to combine strength work and cardio into a single session, and I have really been enjoying it.

It’s simple: I’ll pick 3-4 compound exercises like bench press, pull-ups, and deadlifts, then perform sets of 3-5 reps at around 60-70% of my 1RM (one-rep max) — essentially a weight I could probably do 10-12 reps with if I pushed to failure. The key is to perform each rep with speed and power while maintaining perfect form. I do all the exercises back-to-back with 60-90 seconds rest between sets, and keep that flow going for 30 minutes.

What you end up getting is a steady, elevated heart rate throughout the entire workout — almost like a cardio session — but you’re still practicing and refining your form in these key lifts. I’ve found it mimics the same “flow state” I sometimes get from steady-state cardio like jogging, where my mind just locks in and the sets start to feel rhythmic.

The first 10 minutes of the workout always feel pretty easy. But as you get deeper into the session, fatigue starts to build up, and that's when the workout really challenges you. The key is not to go too heavy. If you find yourself failing reps, you probably went too heavy. Instead, you want to find a weight that gets challenging towards the end of 30 minutes but still allows you to hit clean, powerful reps for the entire 30 minutes.

One thing I love about this method is that it’s also an opportunity to get extra high-quality reps on movements that I’m trying to improve. For example, I have strength goals this year for my bench press and pull-ups, and this training style allows me to get more practice with those movements under lighter loads, which improves my coordination, bar speed, and overall efficiency in those lifts. A lot of people forget that getting stronger isn't just about building muscle, it’s also about improving the efficiency of your movement patterns.

Instead of doing my normal steady-state cardio twice a week, I’ve started swapping out one cardio session every other week for one of these lifting-style cardio workouts. It keeps things fresh, still gives me cardiovascular benefits, and helps me sharpen my technique on my main lifts without compromising recovery.

I’m intentional about not doing this type of workout every week. Since my primary goal is still strength development, I don’t want to accumulate unnecessary fatigue that could slow down my progress. By limiting it to once every other week, I get the benefits without derailing my main training goal.

I also like how time-efficient it is. In 30 minutes, I’ve gotten in a solid cardio session, meaningful strength work, and practice on my main lifts. It’s honestly one of the most productive training styles I’ve found for days when I’m short on time but still want a high-quality workout.

As the year progresses and I start shifting my training more toward cardio and conditioning, I can see myself using this training style even more. It’s a nice break from the monotony of traditional cardio like running, biking, or swimming and it still keeps me connected to the strength work I enjoy.

Now, let me be clear, I’m not saying this style of training is some magic formula for insane strength gains or dramatic physique changes. I do it because I enjoy it, and I think any exercise you enjoy is good exercise.

If you’re someone who gets bored with traditional cardio or wants a more efficient way to get your heart rate up while still building strength, give it a shot. Add it to your weekly rotation or just try it out every once in a while. If you like it, keep it. If not, scrap it, simple as that.

At the end of the day, training should be enjoyable. The more you enjoy it, the more consistent you'll be — and that’s what really drives long-term progress. So don’t be afraid to experiment with new styles of training, especially if it keeps you engaged and progressing toward your goals.

Let me know if you give it a try, I’d love to hear how it works for you.

Example Exercise Pairings:

• Upper Push + Upper Pull + Lower Body:

  • Bench Press - 3 reps @ 60-70% 1RM

  • Pull-Ups - 6 reps (or 60-70% of max reps)

  • Hex Bar Deadlifts - 4 reps @ 60-70% 1RM

• Lower Body + Upper Body + Full Body:

  • Front Squats - 3 reps @ 60-70% 1RM

  • Bent Over Rows - 5 reps @ 60-70% 1RM

  • Kettlebell Swings - 8 reps

Stay Healthy.

Thomas Stevens