So, you want to get leaner AND stronger? Aha! This is the one giant pickle we are all in. If you don’t have a specific goal (as in abs of steel or a powerlifting meet that you are dying to crush) listen up: strength training paired with high intensity interval training is where it’s at. Pick one or two fundamental moves as your strength such as pull-ups, deadlifts, squats, or bench press. Stick with five sets of five reps while slowly increasing weight. If your body is recovering well, you are eating enough, and your stress levels are low, pairing this with a 10- to 20-minute conditioning set post lifting will torch calories and help lean you out. This could look like 20 minutes of box jumps, light deadlifts, burpees, and pull-ups for as many rounds as you can with as little rest as possible.
However, if you are stressed, under-eating, or under-sleeping, don’t be surprised when your body starts hitting some serious plateaus. Not allowing adequate time for recovery can start to mess with cortisol levels and cause some major imbalances for your adrenals.