Five-Day Weight Training Plans with Aerobics

Mixing weight training and aerobics is a far better option than just doing one or the other. Lifting weights builds lean muscle mass and strength, which in turn raises your metabolism and burns calories. Cardio training doesn't work your muscles in quite the same way, but it does burn extra calories and benefit fitness and fat loss. When training five days a week, aim for a balance between both training modes.

  1. Full Body Training

    • Full body workouts are effective for fat loss, as you work more muscles per session and so burn more calories each workout. They are also easier to schedule and you only need to do two or three per week, giving you more time for other forms of training. Perform two or three full body sessions each week, with each session containing a squat variation and a lunge or deadlift sequence to work your legs, plus two or three upper-body compound moves, such as bench presses, chin-ups, pushups or barbell rows. On the other two or three days of your five, dedicate the session to aerobics.

    Split Routine

    • On a split routine, you train different muscle groups on separate days each week. Over five days, this could consist of one workout each day for your back, legs, chest, shoulders and a final arms and abs session. Alternatively, group muscles together and train with weights on three days -- one day for chest, shoulders and triceps, another day for your legs and back and finally a traps and biceps day. If you opt for the first split, perform cardio at the end of each workout, or on the second split, add cardio to your two non-weight-training days.

    Combining Weight Training and Aerobics

    • Another option is to mix weights and aerobics each session. This type of training is known as metabolic conditioning and involves circuits that build strength, increase fitness and burn fat by raising your metabolic rate for up to 16 hours post-training, according to trainer Rob Fitzgerald of "Muscle and Fitness Magazine." Strength coach Craig Ballantyne recommends a total-body circuit combining strength and cardio moves, such as vertical jumps, pullups, mountain climbers, kettlebell swings and split squats. Pick six to 10 exercises and perform each back-to-back with no rest in between. Repeat for a total of three to five rounds. This plan covers both the weight training and cardio elements of your program.

    Considerations

    • Regardless of what plan you choose to follow, aim to meet the Centers for Disease Control and Prevention's recommendations of at least two strength training sessions and 75 minutes of vigorous or 150 minutes of moderate cardio each week. When performing both weights and aerobics in the same session, complete weights before cardio if you're looking to build muscle, or cardio before weights if fitness is your main goal. Always check with your doctor before starting an exercise plan and meet with a qualified trainer to run through any techniques you're unsure of.