Men's Journal: 30–45 minute strength plan

Men’s Journal published a workout guide on May 19 that recommends combining strength training and interval cardio in a single 30- to 45-minute session for people short on time. The article, by health and fitness writer Kelsey Kryger, said the format is designed to cover both muscle-building and cardiovascular work without requiring separate gym days. Men’s Journal framed the approach as a way to improve muscle, metabolism and long-term health in a schedule many people can maintain. The piece cited trainer Andrea Marcellus and outlined a simple split between lifting and intervals. ### How is the workout supposed to be structured? Andrea Marcellus, trainer, founder and CEO of AND/life, told Men’s Journal that “the highest return on investment” for busy men comes from combining strength training with interval cardio in the same session. She said a simple structure is to spend about two-thirds of the workout on strength training and the final third on moderately challenging cardio intervals. (mensjournal.com) Men’s Journal said the session can start with a five-minute warmup on one cardio machine, followed by the strength portion, then three to five rounds of intervals. Each interval should last about 45 to 60 seconds, with recovery long enough to let heart rate come down before the next effort, the article said. (mensjournal.com) ### What kind of strength work did the article describe? Men’s Journal said the lifting portion can be organized in more than one way, depending on training experience and preference. The article said people could use a traditional split such as push, pull and legs, or use full-body circuit training instead. (mensjournal.com) Marcellus told the magazine that strength training promotes gradual muscle growth, especially when protein intake is prioritized after workouts. She said increased muscle mass supports longevity, improves metabolism and helps maintain strength and function with age. Those claims in the article align with broader guidance from the American College of Sports Medicine, which said in its 2026 resistance training update that the biggest gains for healthy adults come from regular participation and that training all major muscle groups at least twice a week matters more than a complicated program. (mensjournal.com) ### Why pair lifting with intervals instead of doing only one? Men’s Journal said the combined format is meant to cover both sides of fitness in one visit: muscle and conditioning. In a separate December 2025 article, the same publication said adults should combine cardio and strength training for health and longevity and cited guidance calling for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, plus muscle-strengthening work at least two days a week. (mensjournal.com) Kyle Hoffman, head VIP trainer at Alo Wellness Club in New York, told Men’s Journal in that earlier article that many men choose one mode and neglect the other. He said combined high-intensity interval training and strength work can raise heart rate, build muscle and improve endurance in about 30 minutes. (mensjournal.com) ### What is the main takeaway for someone with limited time? The American College of Sports Medicine said on March 17 that consistency, not complexity, is the main driver of results for healthy adults. Stuart M. Phillips, a McMaster University professor and author on the ACSM position stand, said the best resistance training program is the one a person will actually stick with. (mensjournal.com) Men’s Journal presented the same idea in practical terms: a 30- to 45-minute session can include a warmup, a focused block of strength work and a short interval finish. The article is available on Men’s Journal’s health and fitness page, where the publication posted the guide on May 19, 2026. (mensjournal.com) (acsm.org)