Best cardio during prep

When you’re in competition prep (for bodybuilding, physique, bikini, etc.), steady-state cardio is usually chosen for fat loss while minimizing muscle loss and recovery issues. The “best” steady-state cardio depends on your goals, training load, and individual recovery capacity. Here are the top options:

✅ Best Steady-State Cardio Options During Prep

Incline Walking (Treadmill)
 

Low impact, easy on joints.Keeps heart rate in the fat-burning range (60–70% HR max).Doesn’t tax legs as much as running, so it won’t compromise leg training.
 StairMaster / StepMill
Higher calorie burn than walking.Builds glute and hamstring endurance.Can be fatiguing for legs if volume is high—use strategically.
 Cycling (Upright or Recumbent Bike)
Low impact, good for preserving joints.Easier to recover from than StairMaster.Great if you want to give your legs a break from high-impact work.
 Elliptical (with or without arms)
Smooth motion, very low joint stress.Engages both upper and lower body.Good for variety and reducing monotony.
 Outdoor Walking
Mental break from the gym.Low stress on the nervous system.Best when weather and schedule allow.

How to Decide

If legs get beat up from training → favor treadmill walking, elliptical, or bike.

If fat loss is stalling → increase incline, speed, or duration (instead of jumping straight to HIIT).If you’re very lean and tired → choose the least fatiguing (usually incline walking or recumbent bike).

📌 Pro Tips

Aim for heart rate ~120–140 bpm (varies by individual).

Use fasted cardio or post-workout depending on coach’s plan—both can work.Keep posture and breathing consistent—don’t lean on treadmill rails.Increase duration, frequency, or incline gradually instead of slashing food too fast.