Cardio After Leg Day – How To Balance Leg Workout With Cardio

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People often wonder if they should do cardio after leg day. The answer is yes – not only is cardio an essential part of any fitness routine, but it can also help to balance out leg day workouts and promote recovery.

Benefits Of Doing Cardio After Leg Day

Cardio after leg day can offer several benefits, including:

  • Faster recovery. Cardio helps to boost blood flow and deliver nutrients to your muscles, which can help you recover faster after a brutal leg day workout.
  • Reducing muscle soreness and stiffness after a leg day workout.
  • Cardio can help balance leg workouts by working on other muscle groups.
  • Improving cardiovascular health. Cardio helps to improve your cardiovascular health, which is essential for overall health and fitness.
  • Increased calorie burn. Doing cardio after a challenging leg workout can help to boost your calorie burn and promote weight loss.
  • Finally, doing cardio after leg day can help to boost your mood and energy levels.

Whether you do low-intensity or high-intensity cardio, finding a balance that works for you is vital. Listen to your body as you exercise. You will see results with the right combination of strength training and cardio.

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Tips For Doing Cardio After Leg Day

The key to doing cardio after leg day is to focus on lower-impact activities that won’t stress your legs too much. Activities like swimming, using an elliptical machine, or even going for a light jog are great options.

Here are some tips for doing cardio after a brutal leg day workout:

  • Start slow. Don’t push yourself too hard if you’re tired after your leg workout. Start with a light jog or walk and gradually increase your intensity as you feel more energetic.
  • Choose an activity that’s easy on your joints. If your legs are feeling sore, choose an activity like swimming or biking.
  • Stay hydrated. Be sure to drink plenty of water before, during, and after your cardio workout. Hydrating properly can help to reduce fatigue and promote recovery as well.

Delayed Onset Muscle Soreness

Delayed onset muscle soreness (DOMS) is muscle stiffness or soreness that typically occurs one to two days after exercise and lasts up to 72 hours.

This muscle soreness is caused by eccentric muscle actions, which occur when the muscle lengthens as it contracts. Eccentric muscle actions are common in squats, lunges, and leg presses, resulting in sore muscles at the end of a challenging workout.

Delayed onset muscle soreness can be a significant obstacle for people trying to stay active and exercise regularly. The muscle soreness and having sore legs are painful, but it can also make it difficult to walk or even stand up straight. This can make it hard to continue with your regular workout routine.

There are a few things you can do to try to reduce muscle soreness after leg day, including:

  • Light cardio and stretching
  • Taking a warm bath or shower, followed by a cold show or ice-bad (if possible)
  • Applying a heating pad or ice pack
  • Drinking plenty of fluids, especially water
  • Getting enough sleep aids your recovery against sore muscles and helps to promote overall well being
  • Recovering by fueling your body with enough of the right macronutrients (macros)
  • Wearing compression clothing against sore muscles

It is always important to warm up properly before starting your workout. A good warm-up will increase blood flow to the leg muscles and help to prevent injuries.

During your workout, be sure to focus on proper form and technique. This will help to ensure that you are working the muscle groups effectively and reducing the risk of injury.

After your workout, it is essential to stretch the leg muscles. This will help to decrease muscle soreness and improve flexibility.

Using a foam roller for the legs after a workout can also help to reduce muscle soreness. A foam roller is a form of self-massage equipment that helps release muscle tightness and promote blood flow in your lower body muscles.

One method often recommended for reducing muscle soreness is a light cardio workout immediately after your leg workout. The thinking behind this is that cardio will help increase blood flow to the muscles and speed up recovery.

Nutrition And Recovery From Muscle Soreness

Muscle soreness is a sign that you had a good workout and pushed your muscles to their limit!

By eating a healthy and balanced diet, you are helping with muscle soreness and recovery.

Eating plenty of protein is vital for muscle growth and repair, so ensure you include plenty of high-quality protein in your diet.

Carbohydrates are also essential for energy and muscle function, so ensure you get enough carbs daily.

Finally, stay hydrated by drinking plenty of water throughout the day. Muscle soreness can also be prevented and reduced by stretching and foam rolling regularly.

How To Get The Most Out Of Your Leg Workout And Cardio Session

When it comes to getting the most out of your leg workout and cardio session, you can do a few things to ensure you’re maximizing your time and effort.

First, make sure you’re warming up properly before your workout. This can include light cardio to get your heart rate up and warm your muscles or dynamic stretches that help to loosen up your joints.

Next, focus on proper form when doing exercises like lunges and squats. If you’re not engaging the right muscles or concentrating on proper alignment, you won’t be able to reap the full benefits of these exercises.

Be sure to include a cool-down and stretch at the end of your workout. This will help your muscles recover and prevent cramping or soreness later on.

And finally, be sure to include a variety of different cardio activities in your routine. This will help you not only in the benefits mentioned but also prevent boredom and keep your workouts engaging and fun.

Cardio Leg Workout

Cardio leg workouts can involve various activities, from low-intensity exercises like walking and light jogging to high-intensity interval training (HIIT).

Here are a few examples of cardio leg workouts you can try:

  • The stair climber. This gives you a great low-impact cardio exercise that works your legs and glutes.
  • The elliptical machine. This machine is a low-impact cardio exercise option that works your quads, hamstrings, and glutes. Your upper body is set in light motion as well.
  • Cycling. Cycling is a great way to work your lower body while also getting some cardiovascular exercise. You can also use any stationary bike, like an exercise bike or an air bike, for a great cardio leg workout.
  • Running. If you’re looking for a high-intensity to moderate-intensity cardio leg workout, try running with sprints and low-intensity jogging, for instance. This exercise works your quads, hamstrings, and glutes while giving you a great cardiovascular workout. You can do this on a treadmill or outside in the fresh air.

No matter what type of cardio leg workout you choose, the key is to find something that you enjoy and that fits your fitness level. Be sure to warm up properly before starting your workout and cool down afterward. Also, ensure you are well hydrated – calculate your daily water intake.

And remember, you don’t have to do high-intensity cardio every time you work out. You can mix things up by doing low-intensity cardio when you’re not feeling as energetic. The important thing is to find a balance that works for you.

HIIT Leg Workout

HIIT, or high-intensity interval training, is a great way to get a cardio workout while working your legs. It’s a type of training that involves short bursts of high-intensity activity alternated with periods of rest or lower-intensity activity.

For a HIIT leg workout, you can choose a variety of exercises to do. Some examples include squats, lunges, burpees, jumping jacks, and mountain climbers. You can also choose to do HIIT on a treadmill, an air bike and exercise bike, a stair climber, or another piece of cardio equipment.

To start, warm up with light cardio for at least 3-5 minutes (ideally more to protect your joints from injuries). Then, do one circuit of the following exercises:

  • Squats – 10 reps (bodyweight squats or with added weights)
  • Jumping jacks – 20 reps
  • Lunges – 10 reps for each leg
  • Mountain climbers – 20 reps >more ab exercises to work your core muscles
  • Burpees – 10 times

After you’ve completed one circuit, rest for 1-2 minutes, and then repeat the circuit 2-3 more times(depending on your fitness level, you can do more).

Be sure to cool down after your workout with light stretching or walking. And again, stay hydrated throughout your workout by sipping water between exercises.

You can also mix things up by doing different exercises each time you do a HIIT leg workout. Or, if you want to focus on one particular exercise in your intense cardio workout, you can do more reps of that exercise in each circuit.

The important thing is to find a balance that works for you and challenges you enough to help you reach your fitness goals.

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Leg Workouts For Strength And Speed

HIIT is also great for building strength and speed. Especially, if you combine strength exercises with intense and explosive cardio intervals in which you work the muscles in your legs.

For example, after warming up with light cardio, do the following circuit:

Squats

Depending on your fitness level, 10-20 reps with or without weights.

Jump rope

Thirty seconds to 2 minutes.

Lunges

10-20 reps for each leg.

Plank

Thirty seconds to 2 minutes.

Sprints

You can use a treadmill and vary the incline and speed of the interval depending on your fitness level.

After completing one circuit, rest for 1-2 minutes and repeat 2-3 times.

Leg Workouts For Speed And Endurance

You can also focus on building speed and endurance with your leg workouts. For instance, you can do a mix of sprints and long-distance running to work both the fast-twitch and slow-twitch muscle fibers in your legs.

To start, warm up with some light cardio for at least 3-5 minutes (ideally more). Then, do the following:

Sprints

Thirty seconds to 2 minutes.

Long-Distance Running

Choose how long for yourself. For instance, a way you are familiar with near your home.

Walking

1-2 minutes to recover between sprints.

After your workout, cool down with some light stretching or walking. And again, stay hydrated throughout your workout by sipping water between exercises.

Cardio On Leg Day

Cardio on leg day? Why not! It’s a great way to balance out your workout. Leg day can be challenging, especially if you’re new to strength training. Adding some cardio will help keep your heart rate up and burn extra calories.

There are a few different options for cardio on leg day. You can do a low-intensity activity like walking or jogging or something a little more challenging like interval training or HIIT(see above). Whichever option you choose, listen to your body and take breaks as needed. You don’t want to overdo it and risk injury.

If you’re unsure where to start, add 20-30 minutes of cardio to your leg day routine. You can do this at the beginning, middle, and end of your workout – it’s up to you!

Just warm up before starting the workout and cool down afterward. And remember, always drink plenty of water before, during, and after your workout.

So go ahead and give it a try! Cardio on leg day can help you stay balanced and fit. It’s a great way to pump your heart and build extra endurance.

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Weight Training On Leg Day

Now that we know about cardio on leg day, let’s talk about weight training.

One of the primary benefits of weight training is that it helps to tone and strengthen our muscles – muscle growth. When we weight train, we work our muscles harder than we would be if we just performed regular aerobic exercise. Weight training is often a vital component of any fitness regimen.

For those focusing on their legs, weight training on leg day is a great way to build strength and definition. When performing weight-training exercises on leg day, focusing on compound movements that work for multiple muscle groups and, therefore, large amounts of muscle fibers simultaneously is essential. This will help ensure you get the most out of your workout and maximize the results.

Some of the best weight-training exercises for leg day include squats, lunges, and deadlifts. These exercises are all excellent for working the major muscle groups in the legs, such as the quadriceps, hamstrings, and glutes. If you are new to weight training, it is always a good idea to start with lighter weights and gradually increase the weight you lift over time.

In addition to weight training and strength training, cardiovascular exercise is another excellent way to build strength and definition in the legs. Cardio workouts and cardio exercises such as running, cycling, or swimming are perfect for working the leg muscles and can help improve overall fitness levels.

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How Many Leg Exercises Per Workout?

The number of leg exercises you do in a workout depends on your fitness goals and time to work out.

If you’re short on time, you can focus on a few critical exercises that work the major muscle groups in your legs. For instance, you can do squats, lunges, and calf raises.

Or, if you have more time, you can do a full-body leg workout that includes exercises for the quads, hamstrings, glutes, and calves.

No matter how many leg exercises you do in a workout, focus on quality over quantity. That is, make sure you’re using good form and doing each exercise with the proper technique.

It’s also important to vary your workouts to avoid overuse injuries and boredom. So, switch things up by doing different exercises, changing the order of your exercises, or adding in new challenges, like using weights or increasing the intensity of your cardio training.

The key is finding a balance that works for you and challenges you enough to help you reach your fitness goals.

Cardio After Leg Workout

When it comes to working out, it’s essential to have balance. You don’t want to focus on one area of your body and neglect the others. This is also true regarding a leg workout. You don’t want to ignore cardio.

So, what’s the best way to balance your leg workout with cardio? The answer depends on your goals. If you’re looking to burn calories and lose weight while maintaining muscle mass, then High Intensity Interval Training (HIIT) is a great option. It’s efficient, and it burns a ton of calories. Steady-state cardio is a better choice if you want to improve your endurance.

Please ensure you warm up properly regardless of the type of cardio you choose. This will help prevent injuries and help you get the most out of your workout.

After your leg workout, do some light stretching before moving on to your cardio. This will help your muscles recover and prepare for the next round of exercise.

When it comes to working out, balance is critical. By pairing a leg workout with the right type of cardio, you’ll be on your way to achieving all your fitness goals.

What Cardio After Leg Workout

When it comes to cardio after leg day, there are a few different options of cardio workouts you can choose from.

You could do a light jog or walk to help get your heart rate up and blood flowing. The blood flow could help reduce muscle soreness afterward.

Alternatively, you could do high-intensity interval training (HIIT) to get your heart rate up and push yourself to your limits at the end of your leg training or workout.

You could try doing moderate-intensity cardio if you’re looking for something in between.

The important thing is to listen to your body and see what feels best for you. If you think your muscle soreness is high after your leg workout, go for a light jog or walk.

However, if you’re feeling good after your leg training, have energy left, and want to push yourself to your limits, doing some HIIT could be a great way to get your heart rate up and burn extra calories. At the same time, you are maximizing the afterburn effect, improving your strength and endurance while maintaining muscle mass.

Bottom Line

Cardio after leg day is a great way to balance your workout and get the most out of your exercise routine. It can help recover from delayed onset muscle soreness, especially with some stretching.

Just warm up properly before starting your workout and cool down afterward. And remember to stay hydrated throughout the day and your workout by drinking plenty of water.

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After your leg training, remember to fuel your body, every muscle group, and entire muscle mass with enough nutrition!

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