Cardio for bodybuilders
Cardio for bodybuilders is often misunderstood or overlooked, but when done correctly, it can significantly improve conditioning, endurance, recovery, and fat loss without sacrificing muscle mass.
Here’s a breakdown of cardio strategies for bodybuilders, whether you’re bulking, cutting, or maintaining:
🔥 Why Bodybuilders Do Cardio
Fat Loss:
Heart Health:
Improved cardiovascular health aids in nutrient delivery and recovery.
Recovery Aid:
Light cardio improves blood flow, helping muscle recovery between intense weight sessions.
Increased Work Capacity:
Boosts endurance, which allows for longer and more intense lifting sessions.
🏃♂️ Types of Cardio for Bodybuilders
1. Low-Intensity Steady-State (LISS)
What it is: Walking, light cycling, incline treadmill.
Best for: Cutting, recovery, maintaining muscle during fat loss.Pros: Muscle-sparing, easy to recover from.Common schedule: 3–6 days/week for 30–60 minutes.
2. High-Intensity Interval Training (HIIT)
What it is: Short bursts of intense effort (e.g., sprints) followed by rest or low activity.
Best for: Quick fat loss, time-saving.Pros: Time-efficient, boosts metabolism.Cons: Can be tough to recover from, may interfere with leg days or muscle recovery.Common schedule: 1–3 times/week for 15–25 minutes.
3. Moderate-Intensity Cardio
What it is: Jogging, swimming, biking at moderate pace.
Best for: General health or offseason conditioning.Risk: Slightly more muscle loss risk if overdone, especially during calorie deficits.⚖️ How to Balance Cardio & Muscle Gains
Goal
Cardio Frequency
Type of Cardio
Notes
Bulking
2–3x/week
LISS or light HIIT
Keep volume low to preserve calories for muscle growth.
Cutting
3–6x/week
LISS & occasional HIIT
Increase volume slowly; monitor recovery.
Maintenance
2–4x/week
Mix of LISS & moderate
Helps keep fat off and heart healthy.
🧠 Tips for Bodybuilders Doing Cardio
Timing matters:
Do cardio after weight training or on separate days to avoid energy drain.
Especially important during cutting — consider fasted LISS if you’re adapted, but not necessary for most.Avoid overdoing it:
Too much cardio can spike cortisol and lead to muscle loss.Track body composition, not just weight:
Ensure you’re losing fat, not muscle. 🏆 Example Weekly Plan (Cutting Phase)
Day
Workout
Cardio
Mon
Upper Body
30-min incline walk
Tue
Lower Body
HIIT (20 mins sprints)
Wed
Rest or Core
45-min brisk walk
Thu
Push
30-min light bike
Fri
Pull
HIIT (battle ropes/sprints)
Sat
Legs
Rest or 20-min walk
Sun
Rest
Optional LISS