Two birds with one stone: how to combine strength and cardio for a killer body

Your time is precious. Between work, family, and social obligations, there's often little time left for extensive workouts. The big question is: how do you get the most out of the limited time you have to exercise? A growing number of training experts are recognizing that separating strength and cardio workouts isn't always the most efficient approach. In this blog post, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, explains how to cleverly combine both types of training for that beautifully sculpted physique so many strive for.

Why choose when you can combine?

The traditional approach to fitness is often split: on Monday you train your upper body, on Wednesday you do cardio, and on Friday you focus on your legs. But for busy people, this isn't always feasible. Moreover, you miss out on a key advantage: the synergy between different training methods. By combining strength and cardio, you not only save time but also improve your overall workout. Your heart rate stays elevated throughout the entire session, which leads to higher calorie burn. At the same time, you build muscle mass, which you... resting metabolic rate increases. The result? A more efficient path to that coveted killer body.

The power of interval training

HIIT (High Intensity Interval Training) is an excellent way to combine strength and cardio. The principle is simple: alternating periods of intense exercise with short rest periods. This applies perfectly to both cardio and strength exercises. For example, try this HIIT routine:

• 30 Second Burpees (Full Body Workout That Will Raise Your Heart Rate)
• 15 seconds rest
• 30 seconds of kettlebell swings (strengthens your core, legs, and back muscles)
• 15 seconds rest
• 30-second mountain climbers (cardio with a core focus)
• 15 seconds rest
• 30 seconds of squat jumps (lower limb strength plus explosive cardio)
• 15 seconds rest

Repeat this circuit four to six times for a complete workout completed in under 20 minutes!

The Milon Circle: The Ultimate Multitasking Concept

At Happy Bodies, we've found the ultimate solution to this challenge: the Milon Circle. This innovative training system combines strength and cardio training in one efficient session of just 35 minutes. It's exactly what you need if you want to see results without spending hours in the gym. unique to the Milon Circle is that all equipment is automatically adjusted to your unique body type, fitness level, and any complaints or injuries. This means you get the most out of every second of your workout, without wasting time setting up equipment or waiting for your turn.

The myth of the 'killer body' unraveled

Many people, especially women, worry that combining strength and cardio will lead to an overly muscular appearance. Let me reassure you: by combining these training methods correctly, you'll actually achieve a balanced, athletic physique. An interesting fact: women have less testosterone than men, which means they naturally develop larger muscles more slowly. Combining strength and cardio typically leads to a slim, strong and defined body – exactly what is meant by a 'killer body'.

Personal guidance makes the difference

At Happy Bodies, we understand that not everyone has the same needs. That's why every athlete receives personal guidance from an experienced coach. We'll help you create a training plan that perfectly matches your goals, whether that's achieving a killer physique, losing weight, or simply feeling fitter and more energetic. more energetic feel.

Our members find that our combined training approach is not only time-efficient but also leads to better, more balanced results. They build lasting strength while improving their fitness, all without spending hours in the gym.

Start your integrated training today

Want to learn more about how to effectively combine strength and cardio training for that killer physique you've always dreamed of? At Happy Bodies, we're happy to help you create a personalized plan that perfectly matches your goals and lifestyle. With just two 35-minute workouts every ten days in our Milon Circle, you'll simultaneously work on strength, fitness, and endurance.

Slim & fit in 2 x 35 minutes every 10 days

Plan a free trial training or do the online membership testand discover in 1 minute which program suits you. Would you rather come and have a look first? Plan your free consultation guided tour.