If you think bodybuilding and cardio are sworn enemies, think again. The right kind of cardio can torch fat while keeping your hard-earned muscle intact—no need to sacrifice those gains. The trick? Smart programming, proper timing, and choosing the right type of cardio that complements your lifting instead of sabotaging it.
Why Cardio Isn’t the Enemy
A lot of lifters avoid cardio like it’s the plague, fearing it’ll eat away at their muscle. But here’s the deal: when done right, cardio actually supports muscle retention by improving blood flow, recovery, and nutrient delivery. The key is avoiding excessive, high-impact sessions that push your body into a catabolic (muscle-wasting) state.
Best Types of Cardio for Bodybuilders
Not all cardio is created equal. Some forms are way better at preserving muscle while still melting fat. Here’s the breakdown:
Low-Intensity Steady State (LISS)
Think walking, cycling, or incline treadmill at a moderate pace. LISS keeps your heart rate in the fat-burning zone without spiking cortisol (the stress hormone that can break down muscle). It’s perfect for active recovery days or when you’re in a calorie deficit.
High-Intensity Interval Training (HIIT)
Short bursts of max effort (like sprints or battle ropes) followed by rest periods. HIIT burns crazy calories in less time and can actually boost muscle retention by triggering growth hormone release. Just don’t overdo it—2-3 sessions per week max.
Stairmaster or Incline Walking
A bodybuilder favorite. The constant resistance keeps your legs engaged without the joint pounding of running. Plus, it’s killer for carving out those quads and glutes.
When to Do Cardio for Maximum Results
Timing matters. Here’s how to schedule it without messing with your gains:
Post-Workout
If you’re doing LISS, hitting it right after lifting (when glycogen is depleted) can help tap into fat stores faster. Just keep it under 30 minutes to avoid muscle breakdown.
Separate Sessions
If you’re doing HIIT, schedule it on non-lifting days or at least 6 hours apart from weights. This gives your body time to recover and prevents overtraining.
Fasted Cardio (Maybe)
Some swear by fasted morning cardio for fat loss, but it’s risky. If you go this route, keep it short (20 mins max) and stick to LISS to avoid muscle loss.
How Much Cardio Is Too Much?
More isn’t always better. If you’re bulking, limit cardio to 2-3 sessions a week to avoid burning excess calories. When cutting, you can ramp it up to 4-5 sessions—just monitor your energy and recovery. If your lifts start dropping, dial it back.
Fueling for Cardio Without Wrecking Your Diet
You still need energy to perform, even in a deficit. A small pre-cardio snack (like a banana or some whey protein) can help, especially before HIIT. Post-cardio, prioritize protein to protect muscle—think chicken, eggs, or a shake.
The Bottom Line
Cardio doesn’t have to be the villain in your bodybuilding journey. With the right approach, it can be your secret weapon for staying lean and strong. Keep it strategic, listen to your body, and watch those gains stick around while the fat disappears.
