Cardio & Endurance – More Performance, Less Body Fat

Cardio has a bad reputation in the strength training community. "It eats muscle." "Pure waste of time." "Only for runners." All wrong — if done correctly.

Used properly, endurance training is one of the most powerful tools for fat loss, heart health and general performance. The trick is in the right ratio and the right intensity.

LISS vs. HIIT – which is better?

LISS (Low Intensity Steady State): 30–60 minutes at moderate pace, e.g. brisk walking, cycling, rowing. Heart rate at 60–70% of maximum. Ideal for beginners and active recovery.

HIIT (High Intensity Interval Training): short, intense effort phases (20–40 seconds) followed by rest. 15–20 minutes is sufficient. High afterburn effect, time-efficient, but also demanding on the nervous system.

Cardio and strength training — how to combine them?

The order matters: strength training first, cardio afterwards. This gives you maximum energy for the weights. Doing it the other way risks fatigued muscles when lifting — leading to worse form and less weight.

• Strength first, cardio after (same session)
• Or: strength in the morning, cardio in the evening (separate sessions)
• Or: cardio days completely separate from strength days

How much cardio for fat loss?

For pure fat loss I recommend 150–200 minutes of moderate cardio per week — approximately 3x 50 minutes or 5x 30 minutes. Combined with a slight calorie deficit and sufficient protein, this burns clearly visible body fat.

More is not always better. Someone spending 2 hours daily on the treadmill while neglecting protein intake will lose muscle — not fat.

The treadmill as a tool, not a punishment

Many of my clients hate cardio — until they integrate it into their training. Walking at 6 km/h with 5% incline for 45 minutes burns around 350–450 kcal without stressing the muscles. Put on a podcast and go. No pain, good effect.