Tip The New Cardio – Steady State Lifting Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The New Cardio – Steady State Lifting Bored of steady state cardio Tired of HIIT Try steady state weight lifting to lose fat Here' s how to do it by Barry Vincent December 18, 2017May 27, 2022 Tags Fat Loss Training, Metabolic Conditioning, Metcon, Tips, Training Steady State Weight Lifting Many people use steady state cardio (walking, jogging, elliptical etc.) to burn some extra calories and help maintain a caloric deficit to promote fat loss. A lot of these people also find it tedious and would love an alternative. So here it is. We'll call it "steady state weight lifting." Not only will it burn those extra calories, you'll promote recovery, tighten up your lifting form, and also get in some extra training volume and frequency to promote muscle growth. Choose an upper body compound lift and a lower body compound lift. Avoid doing two pulling exercises together (rows and deadlifts for example) to avoid fatigue with your grip strength. Use exercises you're proficient with. This isn't the time to be trying out new movements. Three of my favorite pairings are: Trap Bar Deadlift with Barbell Bench Press Barbell Back Squat with Suspension Row Goblet Squat with Push-Up Load up 40-50% of your 1RM for each exercise – a weight you could bang out for 10-15 reps. Don't go any heavier. We're just doing this for cardio; the other benefits are just a sweet bonus. Set a timer for 15-20 minutes. Do 1-2 reps of each exercise, alternating back and forth between the two until time expires. Move at an urgent, but not super intense pace. To add a progressive component, record how many sets/reps of each exercise you did. Try to beat your score next time around. Give this method a try on your next recovery day, or in place of your usual morning cardio. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip A New Way to Push Press The barbell push press is a strength and power-building staple. Here's how to get even more out of it. Tips, Training Nick Tumminello December 12 Training A 5-Minute Fix for Neck and Back Pain Here's why your back and neck hurts and how to fix it while at work. TJ Kuster July 15 Training The Athlete s Guide to One-Arm Push-Ups It's not just a circus trick. Master this exercise and you'll unlock your true athleticism. Here's everything you need to know. Challenge Training, Chest, Metcon, Training Nick Tumminello June 16 Training The Best Set and Rep Scheme for Your Goal What's the best set and rep scheme to get big? What about to get strong? How about to get faster? Here's your answer. Bodybuilding, Powerlifting & Strength, Training Jordan Syatt August 9