We all understand the importance of strength training—building muscle, improving resilience, and feeling powerful. But right now, there’s a trend where cardio is being overlooked, and that’s a mistake.
Cardio isn’t just long, steady-state runs. It includes high-intensity interval training (HIIT) and anaerobic threshold training, which are key to unlocking higher fitness levels, endurance, and better overall health. If you’ve been prioritising strength but avoiding cardio, this is why it’s time to change that.
Why HIIT & Anaerobic Threshold Training Matter
Not all cardio is created equal. Steady-state running builds endurance, but HIIT and anaerobic threshold training take things to another level.
HIIT (High-Intensity Interval Training) involves short bursts of all-out effort followed by recovery. This pushes your heart and lungs to their max, improving VO2 max (your body’s ability to use oxygen efficiently).
Anaerobic threshold training helps increase the point at which your body switches from aerobic (oxygen-based) to anaerobic (without oxygen) energy systems. This means you can sustain harder efforts for longer—critical for overall fitness and even strength performance.
These forms of cardio increase cardiovascular efficiency, making your heart stronger and more capable of handling stress—inside and outside of training.
EPOC: The Afterburn Effect
One of the biggest benefits of high-intensity cardio is EPOC (Excess Post-Exercise Oxygen Consumption)—also known as the afterburn effect. After a tough HIIT session, your body continues burning calories for hours as it works to restore oxygen levels, repair muscles, and return to baseline.
This means:
✅ More fat burn post-workout (even at rest)
✅ Improved metabolic efficiency
✅ Better endurance & recovery for strength training
If you think lifting weights is enough, consider how much more effective your training would be if your heart and lungs were also working at peak efficiency.
️ Strength & Cardio – The Perfect Balance
At Bootcamp SE16, our timetable is designed for balance. Strength training builds power, but cardio-focused sessions improve endurance, lung capacity, and recovery.
• Lifting heavy without a strong heart and lungs = limited performance potential.
• Overdoing cardio without strength = lack of power and muscle stability.
• The sweet spot is combining both, so your body is strong, efficient, and resilient.
If you tend to avoid cardio, challenge yourself to commit to at least one or two high-intensity sessions per week. You don’t need to love them, but you need to respect the role they play in your long-term health and fitness.
This week, step into a session that challenges your lungs and heart just as much as your muscles. Your future self will thank you.