[sally]

10 minute cardio warm up ---> weights ---> remaining cardio

1) weights first = sucks up all the sugar hanging out in your body from the days eating. by the time you get to cardio, your body has most likely switched into fat burn mode. (if you start off with moderate intensity cardio, your body only switches into fat burn mode about 25 - 30 minutes into the work-out) but that also depends on what kind of exercises you've done with weights, how intense, how long, etc. a full body work out with weights for 45 minutes would pretty much drain you to a good extent

2) but in order to begin using weights, a warm up is necessary. beginning with a ten minute cardio warm up is beneficial because it warms you up so that you don't start feeling sore excessively, stretches you out etc gets you prepared for what's to come, and also increases your heart rate so by the time you get to weights your heart rate is high and you burn extra calories.

anyways my personal favorite is cardio warm up for 15 minutes, followed by a combination of light weights and cardio (circuit training) for 45 minutes and maybe another 15 of just plain cardio.