Health baseline
A couple of moderate sessions a week, plus daily walking, covers cardiovascular health and does not interfere with strength or muscle growth at that dose.
How much cardio should I do while lifting?
Do 2 to 3 sessions of 20 to 30 minutes weekly for heart health; add more only to burn fat, without starving recovery.
The quick answer
For general health alongside lifting, 2 to 3 cardio sessions of 20 to 30 minutes a week is enough and will not hurt your gains. If you are cutting fat, add more low intensity work like walking to raise your calorie burn without much recovery cost. Keep hard cardio on separate days or after lifting, and do not let it eat so much energy that your lifts suffer.
How to think about it
Cardio for fat loss
When cutting, extra low intensity cardio like brisk walking is the easiest way to widen your calorie deficit without the fatigue and hunger of long hard running. Steps are underrated here.
Manage interference
Long, intense cardio right before legs can blunt your lifting. Put demanding cardio on separate days or after your lifting, and prioritize protein and calories so the added output does not stall your recovery.
Do this
- Set a health floorDo 2 to 3 easy 20 to 30 minute sessions a week minimum.
- Walk to cutAdd steps and easy cardio when you want more fat loss.
- Separate the hard stuffKeep intense cardio away from your heavy leg days.
- Fuel the extraEat enough protein and calories so cardio does not sap your lifts.
Keep going
How SUUPR helps
Do 2 to 3 sessions of 20 to 30 minutes weekly for heart health; add more only to burn fat, without starving recovery.