Best cardio for bodybuilding

For bodybuilding, the goal of cardio isn’t the same as for endurance athletes — you’re not trying to maximize running mileage, you’re trying to:

Support fat loss without burning away muscle.

Improve cardiovascular health so you can train harder and recover faster.Aid recovery by increasing blood flow and nutrient delivery to muscles.

Here’s how to approach it:

1. Low-Intensity Steady State (LISS)

Examples: Incline treadmill walking, stationary bike at a light pace, stair stepper at low resistance.

Best for: Preserving muscle while burning calories, especially in a calorie deficit.Why it works: Uses fat as the primary fuel source, doesn’t create much recovery fatigue.Typical dose: 20–40 minutes, 3–5× per week, ideally after weights or on rest days.

2. Moderate-Intensity Steady State (MISS)

Examples: Easy jogging, rowing, swimming at a conversational pace.

Best for: Off-season conditioning, not deep in a cut.Caution: Slightly more muscle breakdown risk than LISS if you’re in a heavy calorie deficit.

3. High-Intensity Interval Training (HIIT)

Examples: Sprint intervals, battle ropes, bike sprints.

Best for: Saving time while keeping metabolic rate elevated for hours post-workout.Why it works: Short, intense bursts improve work capacity and burn calories fast.Caution: High recovery demands — best limited to 1–2× per week if lifting heavy.

 

4. Non-Traditional Cardio for Bodybuilders

Sled pushes / drags → Builds legs while boosting heart rate.

Circuit weight training → Lighter weights, short rest, cardio + pump.Jump rope → Good for calves, footwork, and conditioning.

 

Quick Tips for Bodybuilders:
 

Do cardio after lifting (or on separate days) to avoid interference with strength.Keep LISS as your main tool during contest prep to protect muscle mass.HIIT can be used sparingly to break fat loss plateaus or build conditioning.Always monitor recovery — too much cardio + heavy lifting = flat, overtrained muscles.