I get this question all the time............How Much Cardio Should I Do?

I get this question all the time............How Much Cardio Should I Do?

There are many frustrated beginners out there and if for one second you think you are alone, trust me... You are not alone. Anybody can be frustrated regardless of their education level. While this isn't rocket science, you do have to know the basics and follow them to effectively achieve your goals.

What is the biggest secret of them all? Actually doing it!

So let's begin.

Question #1: What's the Deal With Cardio?

The secret is... Heart rate zones! It's a perfect combination of warming up, steady states for fat burning, high intensity for cardio capacity and then a nice cool-down. You don't want low intensity long duration cardio and you don't want long duration high intensity cardio. Here's what you want!

It's commonly referenced to as HIIT. (H)igh (I)ntensity (I)nterval (T)raining.

You can do this type of cardio 2-3 times a week for ultimate fat burning and aerobic capacity. Typical HIIT sessions last for 30 minutes to a top level of around 45 minutes.

My HIIT Plan for Fat Loss:
HIIT style training 2-3 times a week. Any other cardio is zone 2, moderate intensity for 30 minutes. I vary between HIIT styles and just moderate intensity for a total combined cardio of 2 sessions a week if I'm bulking (trying to gain weight) and 5-7 days a week if I'm cutting (trying to lose weight).

HIIT is the answer. It's 30-40 minutes with variable intensity. You get the best fat burning and aerobic capacity workout without going into the low duration, marathon cardio sessions. And you avoid the too long, too high, anaerobic sessions that can burn up muscle.
My point is: Doing more then 20 minutes is not going to eat up muscle if your cardio is done correctly. I personally do an average of 30 minutes.

Your cardio shouldn't be at a very low intensity for a long time and it shouldn't be at a high intensity for a very long time. Which is why doing variable intervals for high intensity with moderate intensity is the best combination for overall fat burn and aerobic capacity. It is just short enough to use your glycogen for fuel and leave your precious muscle alone.