When you are pressed for time, try concurrent training, combining cardio and strength training. This way you will optimise the effects of your workout. Researchers studied 10 physically active men who strength trained regularly. During the study they performed four different sessions: resistance only, run only, run-resistance and resistance-run. The resistance only and run-resistance sessions showed the largest effect on EPOC (post-exercise oxygen consumption, or “after burn”) within the first 10 minutes after the workout. Some of the processes that elevate EPOC immediately following strength training included resynthesis of the phosphagen energy system (ATP-PC), peripheral blood circulation, lactate removal and muscle temperature recovery. For best results using the run-resistance combination, run on the treadmill and then train your upper body with weights.