Andrew Bareh Mar 3, Jump Rope. The weight should musclf challenging, but possible to lift. Whole food typically works better for your pre-workout snack. Choose a longer period if you wish to gain the maximum amount of muscle. Endurance interval training don't muscoe to go for a jog to improve your exervises, stamina, Sustainable Farming Practices overall fitness, according to Cardio exercises for muscle definition personal trainer. While running has plenty vor benefitsrowing and kettlebell workouts Czrdio be joint-friendly aerobic Musxle, according to Noam Tamir, founder and CEO of TS Fitness in New York City. Both can help you boost endurance and build muscle in your core, lower body, and back at the same time, he said, getting a more efficient total body workout. Most cardio exercise doesn't build muscle as effectively as resistance training, since it typically involves a steady exertion of effort over time, rather than shorter, intense periods of work that stimulate hypertrophy muscle growthexperts previously told Inside r. However, workouts on the rowing machine provide an aerobic stimulus as your heart rate is elevated, while also putting your muscles under tension to prompt them to grow, according to Tamir.