This is actually the Best Type of Cardio For Weight Loss

 

What’s The Best Form of Cardio For Fat Loss?

Video taken from the channel: Tiger Fitness


 

BEST Cardio To SHRED Fat FAST! How To Burn MORE Fat Fast

Video taken from the channel: alpha m.


 

Beginner’s Guide to CARDIO (What’s the Best Workout for FAT LOSS?)

Video taken from the channel: Buff Dudes


 

Cardio Workout Confusion What’s The Best Cardio for FAT LOSS

Video taken from the channel: ATHLEAN-X™


 

What’s the BEST Form of Cardio For Fat Loss???

Video taken from the channel: Greg Doucette


 

The Best Science-Based Cardio Routine to Lose Fat FASTER (Without Losing Muscle!)

Video taken from the channel: Jeremy Ethier


 

HIIT or Steady State CARDIO? Best Cardio For Fat Loss.

Video taken from the channel: Shredded Sports Science


Losing stubborn body fat and getting into one’s best possible shape may require at least some aerobic activity. The range of aerobic methods available and the different ways in which to engage in cardio are many—enough to cause confusion for those wanting to shed excess weight to reveal their hard-won muscles. In truth, the findings on cardio and fat loss are mixed. Some studies reveal interval training is more effective than moderate-intensity cardio, while some suggest both forms are equally effective. WHAT THE RESEARCH SAYS The findings on cardio and fat loss are mixed.

Some studies reveal interval training is more effective than moderate-intensity cardio, while some suggest both forms are equally effective. Still others show moderate-intensity is the better option. For fat loss, there is no best type of cardio. If you enjoy taking fitness classes to burn extra calories, do that.

If you enjoy being outside, by all means do your cardio outdoors. The most important thing is to stay consistent with your cardio protocol and choose types of cardio you enjoy. The best way to burn fat on a long run: If you’re running on a treadmill, set the incline to 2-3% to simulate running outside, suggests Adams. “This burns more calories and may actually be. Various studies have identified that, when it comes to the best cardio for weight loss, shorter, high-intensity cardio sessions – aka HIIT – are key. According to research by The University of.

The Best Cardio Exercises for Fat Burning All the winners agree that High Intensity Interval Training (HIIT) is the best way to lose fat. There are a lot of different ways to do HIIT. Here are their picks. Cardio intervals vs. steady-state training Not all cardio is the same when it comes to weight loss. Any type of cardio is important for including in a.

The best cardio to slim thighs is the one that you will do consistently, whether that’s walking, running or dancing. Regular exercise along with a healthy, calorie-controlled diet is the only way to blast stubborn thigh fat. If you can kick up the intensity a few notches, you’ll burn even more fat. Meanwhile, the weights and cardio-plus-weights groups gained the most muscle.

Overall, the cardio-plus-weights group had the best body composition.

List of related literature:

Workout 2: Morning Fasted Fat Burning Before breakfast, perform 20 to 30 minutes of light cardio: brisk walking, cycling, the elliptical, swimming, hiking, or anything else you can perform while maintaining an easy, conversational, aerobic pace.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Intensity of Cardio Many individuals do lower-intensity forms of cardio because more fat is burned during exercise; however, studies comparing lowand high-intensity forms of cardio observed no difference in fat burned throughout the day (20, 27).

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

This is also why some people think low-intensity steady-state cardio is best for fat loss.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Exercising in short bursts of activity—known as high-intensity interval training (HIIT), or high-intensity intermittent exercise—actually allows you to exercise less while burning more fat than regular workouts!

“The Belly Fat Cure#” by Jorge Cruise
from The Belly Fat Cure#
by Jorge Cruise
Hay House, 2015

As well, there is great debate about the ‘best’ form of exercise when fat loss is the goal.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

Combining resistance training with endurance training or adding sprints or high-intensity intervals to moderate-intensity exercise helps the body work efficiently and prevents accumulation of excess fat.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Alternating intense cardio with moderate cardio is also a great way to expend calories without risking injury.

“The Supercharged Hormone Diet: A 30-Day Accelerated Plan to Lose Weight, Restore Metabolism, and Feel Younger Longer” by Natasha Turner
from The Supercharged Hormone Diet: A 30-Day Accelerated Plan to Lose Weight, Restore Metabolism, and Feel Younger Longer
by Natasha Turner
Rodale Books, 2013

Moderateto low-intensity exercise such as walking is fueled primarily by the aerobic pathway; thus a greater proportion of fat can be used to create ATP for energy.

“Krause and Mahan’s Food and the Nutrition Care Process E-Book” by Janice L Raymond, Kelly Morrow
from Krause and Mahan’s Food and the Nutrition Care Process E-Book
by Janice L Raymond, Kelly Morrow
Elsevier Health Sciences, 2020

Yes, cardio is a great way to spike the metabolism and provide energy for otherwise sluggish days (nonworkout days).

“The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

The work intensity of HIIT forces your body to burn through glycogen, its easy-access fuel, and start burning fat much sooner than with long, slow aerobics.

“Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality” by Myatt Murphy, Jeff Csatari
from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality
by Myatt Murphy, Jeff Csatari
Rodale Books, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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158 comments

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  • this guys usually 100% spot on for most of the stuff he talks about, but this one time and based from my own personal experience, i’ve got to disagree with doing cardio on a stationary exercise bike as being the worst form of it. i’m 38 years old (in january) and have been training on and off since i was 17 years old, and i’ve found the exercise bike to be one of the best ways to do cardio! it’s better for your joints and your lower back than any other form of cardio other than swimming, you can also up and down your intensity in an instant, so its a great way to do high intensity interval cardio workouts. all i’m saying is, the extra pounds fall off when i’m smashing the exercise bike for atleast 40minutes a day at a quite high intensity then flat out for the final mintue or so (i’m averaging around 25.5km in 40minutes each day at the moment).

  • HIIT gives much more bang for buck (having tested them on a range of different diets, carbs/keto, fed/fasted, high TDEE/low TDEE, higher and lower BMR from beginning and deep into a regime. However, HIIT can’t burn fat because press anaerobic, and LISS which can burn fat from being aerobic, is doesn’t burn much calories. From experience, do HIIT you deplete glycogen, walk during rest internals to burn some fat and keep fatty acids from shuttling back to stores, do LISS at the end to rid all the remaining free’d fatty acids

  • Audible gave me 1 credit to purchase this book and what if i use this credit? will it ask me to pay money for credit or it just free credit? please answer

  • I worked out the equation. My zone is 85-113. I don’t have to get too intense with my cardio since I’m 166lbs and 15.7 % body fat. So that’s great. Thanks for the video Alpha M.

  • If you would like to save your bone, nerve and muscle and lose fat only, steady state cardio should be beneficial for your goal. However, if your goal is to have athletic body and use power, HIIT must be useful for your development.

    For example, your bones are stressed by weight training. So, you decide to take a break but want to lose fat. Steady-state-cardio is one of your options for your goal. If you have only 1 hour and wish to target whole body with heavy weight and lose fat at the same time, crossfit style training is one of your choices.

    Exercise methods don’t matter. How you approach matters. If you don’t know what you need to do for your goal, hiring an experienced coach should be helpful to avoid injuries and achieve your goal faster.

    And, there is one thing that this guy doesn’t notice is that the main reason why body builders use steady-state-cardio is to make their blood clean because of side effect of drugs.

  • why is it described as “hard”… fact is, you reduce a lot of choice making. You have a plan, it has a direction… life’s easier that way. Less worrying. Less thinking about “what am I doing with my life”… just, being healthy, feeling good, looking good and reproducing given a chance. Not even worrying what to eat that much most problems solved. Perfect. Zen. Calm. Easy.

  • Sir, I like to get your expert opinion on H.I.I.T vs. L.I.S.S. cardio, as in my personal experience when I do a sprint at almost 100% all out I quickly feel Lactic Acid build up in my muscles only in just 10-15 seconds. But if running at 80-85% speed this doesn’t happen even many minutes later, is it less oxygen required for the muscles like jogging Lactic Acid will not occur to cause soreness? thus I wasn’t able to sprint for more than only seconds? I often do cardio to failure & could not catch my breath after a set, thx.

  • With my cerberal pausly it’s hard for me to go a slow steady pace on the treadmill. I always walk faster.

    I never understood why a slower pace burns fat, but if you go faster it’s not???? My heart rate is between 160 to 170.

    I always walk fast (that’s my equivalent to running with my CP) on an incline of 14 at 2.2 mph. Goal is to get to 4.0 mph

    If they don’t want to lose their gains just run at incline. Running at incline builts muscle.

  • Rant Rant Rant…no real thinking, all emotion with pre-defined conclusions. Why? When you said HITT is more stressful you ignore the amount of time LIIT takes…

  • Honestly, this is why drumming is such a good calorie burn! An hour session you can get 500 no problem (moving arms and both legs).

  • Brisk walking is not ‘cardio’, nor is any other exercise at a 4/10 intensity. Gym bros are real pansies when it comes to anything that might interfere with their precious gainsyou ever see gentle cycling or brisk walking in army training?

  • Lifting weights increases your resting metabolic rate and I stress my CNS enough lifting is why I do LISS…not for weight loss just for cardio/heart health

  • Cardio DOES NOT burn fat. Simple as that. If you want to have better stamina/endurance-> cardio.
    if you want to burn fat-> anything, but cardio. (best would be aerob exercises).

  • I loved your video. I’ve been listening for so long that not only steady cardio is no good for fat loss but that it’ll actually burn your muscles. Watching you made me really happy, I want walk and lose fat, but I also really want to do cardio so I can get some endurance, I want to be able to do normal stuff without feeling like my lungs are going to collapse burning and that my heart it’s trying to leave my body.

  • I usually run outside for an hour. I can keep a pace of 7.2 7.4 mph, including hills. On treadmill it’s different. I can go around 8 8.2 mph. On an incline of 30 40 deg, I can run 5.5 6 mph for short bursts of 3 minutes. I used to run for longer bursts but then I had a nasty hemorrhage in my calf.

  • Please tell me how to train hiit on the bike
    How many seconds intense and how many seconds or minutes slow
    I tried looking for that vid on your insta but you have to much content i couldn’t find it

  • It’s hard to trust anything you say when everything is a plug for a product.. suck Because I liked your videos… why can’t we have a non biased video anymore.

  • It’s as if some of you didn’t listen to the content of this video at all. So many “absolutes” commented with zero regard to variables. Science is slapping it’s own forehead after reading each of your dogmatic remarks.

    Great video, by the way.

  • James, we have different types of FAT stored in our system. Which type of workout (Weight training or HIIT or Low intensity cardio) goes after “VAT”?

    Secondly, if you’re on low carbs diet with low blood sugar and perform HIIT, doesn’t the liver convert Fat into glucose than Ketons to provide Glucose in anaerobic state and therefor spike your insulin (due to raise of blood glucose) and kick you out of kitosis?

    I think it is essential to note that fat burning ONLY takes place when insulin is at base line. HIIT raises your insulin due to stress hormone produced and during HIIT you’re back into sugar burning.

    I did an experiment. While fasting for 24 hours (been doing OMAD for a while) so my blood sugar was steady low. I tested my blood sugar and was 101. I then did HIIT workout and after workout I tested my blood sugar and was 230. I knew my insulin had gone up because I began to feel hungry and hypoglycemic. The problem with HIIT is that, you are in and out of ketosis and not long enough in ketosis to take advantage of Authophagy.
    HIIT is great while you are eating 3 meals with enough stored carbs to back it up, otherwise you will fall into high/low blood sugar viscous cycle

  • Trust me the best cardio to lose fat is weightlifting or kickboxing. Minute in minute out and go as hard as u can lost 50kg in 4 monthsbe dedicated eat less sugar it isnt the gym its all about ur intakes

  • One thing I would recommend is TABATA Cardio. It’s a form of HIIT cardio that burns off fat but also retains muscle because of the exercises that it contains.

  • What I want to know is, as a powerlifter, I want to lean out just a bit of a recomposition a little. However, I’ve been trying to figure out if I should do HIIT on an off day 1-2x a week or Steady State almost every day for about 30min? I enjoy biking, but not sure which one this falls under as my intensity changes as I go?

  • None work without the correct diet that helps an individual person born fat 1st without exercise. I know from experience, 2 years of hiit stairmaster and weights did nothing to my fat and physical body till I began my keto diet May of last year. 269 pounds to 195 in less than a year. IMO, doing both cardio types is best. It worked for me.

  • So I’m 19 and in university (so not a lot of cash). I currently have a baked potato and a tin of baked beans a day, with some supplementary veggies and that’ll generally be it for the days calorie intake. I wake up at around 7 am and then I go to the gym and do 3 x 20 min worth of cardio, e.g. treadmill, X-trainer, bikes and rowing machines. I’m now gonna start to do light weight training just because it seemed to work for me before. Any more tips?

  • Love your energy mate.. And yes u make perfect sence with the fat burning heart rate zone.. And thanks for the calculation. As I am 40 as well, I will not have to redo it.. Keep doing the good work.

  • Hey James, what happens if I use swimming to do a HIIT session. I can probably eliminate impact on joints so I can do it more often. Am I barking up the wrong tree here?

  • I’m sorry but you are not supposed to workout with out eating. Food is fuel! I watch this video last year and I listened. So I didn’t eat before the gym. I passed out and a ambulance was called. So you are saying that in order to loose weight we have to starve ourselves before working out? I don’t think so and I talked to my doctor and what you are recommending is wrong and extremely dangerous!

  • The best cardio to do on an empty stomach is………..jump rope or I do half jacks. There isn’t any debate here. Great video peace

  • I dropped 12 pounds in a short amount of time running on the treadmill recently. I love Jeffs videos, but I disagree with this one.

  • For some weird reason, I always thought cardio training was for my heart and lungs. All these years I’ve wasted doing it to increase stamina,

  • The best is fasted steady state in the morning. It’s worked for me for 40 years. Sure I do HIIT, but not as pure exercise rather when I am doing sports. The problem I have with HIIT for exercise is is not as good for the cardiovascular system as long distance running. My resting pulse is 46 and I can run very far. Those that just do HIIT will be left panting on the side of the road if they run with me.

  • I say look at the basic math. Let’s say you burn 500 cals walking 5 miles. Turn it into a daily and that’s 3500 per week.

    Doing HIIT 2-3X per week (EPOC included) doesn’t come close to that. That’s why increasing your TDEE with more general activity is great for fat loss.

    High intensity conditioning is still useful for improving work capacity and performance. So do it with that in mind. But not as a fat loss tool.

  • If you want to shed pounds, it is best to look up Custokebon Secrets on the google search engine. They will make it easier to get the body you should have.

  • The best workout for fat loss is “get off your ass”. It doesn’t matter what you do. Why do YouTubers make this so complicated? Calorie deficit and exercise. It’s not that hard.

  • I’ve actually started to try to lose weight about 2 weeks ago at 277.9 pounds and today after the gym I weighed at 256.0 I must be doing something right

  • This type of stationary bike works both lower and upper body, and is VERY challenging!!

    https://www.assaultfitness.com/collections/airbikes-1?utm_source=google&utm_medium=cpc&utm_term=assault%20bike&utm_content=294289646094&utm_campaign=b-airbike-m&gclid=EAIaIQobChMIuN771Nug6wIVTtbACh3DnQgAEAAYAiAAEgIn4fD_BwE

  • NOTHER grab for the MONEY
    You can do exesasess on any bike,travail or simple WALK AND GO TO REGULAR FITNESS CLASSES OR DO EXESASESS AT HOME
    THAT IS ONLY NEW BUSNESSES FOR SOMBODY TO FILL UP THE BANK ACCOUNT ����

  • I hate doing cardio in the gym can I do hiit cardio at home run in place for 30 seconds as fast as I can and then rest for 30 seconds and then go again can I get lean this way

  • I agree with everything you have said but your talking about walking bro walking nobody but old fat lady’s walk on the treadmill everyone I know runs on it and runs hard so stop with putting everyone on the walk

  • My god the cutting board shuffling around on the worktop… Tip for everyone ever cooking: a moist microfiber cloth under any cutting board will make it much more stable and act as a anti slide. That trick and sharp knives keep you safe in the kitchen

  • I workout for 10 minutes, then rest 23 hours and 50 minutes. hardcore anaerobic right there. but in all seriousness whichever you enjoy more will be the more effective one.

  • Well, I was kinda hoping for some tips on how ease into effective cardio without winding myself and have a crisis of confidence, but until I find that it is good to know sweet potato fries are a better option. I’ve always prefered them, but assumed the extra sweetness made them worse. What about yams,(which are bigger and grow in more african-type climates. Yes they are different vegetables). Ah the humor of the “cooking with wrestlers” sound effects! When I am fit, I look forward my sweet potatoes will sound like wrestlers too!

  • One question tho, u’r doing 20s on 1min off… a 1:5 ratio… is this better or like u said in another video about HIIT
    that HIIT should be 1:1 ratio or 1:2 ratio?

  • ooookaaay. so clearly he has a thing for black dogs. is darla before or after lucky-the other black dog he rescued? (after. i think he was less young and FAR more interesting to watch in the video featuring lucky.)

    THUMBS UP!!!!
    then watch!!!!

    and great for him that he loves black (and is not one of those ignoramuses who stupidly associates black with everything negative and sinister.)

    oh, and, wow lean muscle burns fat while the body is at rest??????? soooooooo the more i tone my abs the more…of the “f” word i neva usen in reference to my lovely body is burnt on my abs???!!! sssssweeeetttt!!!!!

    so i’m about a month into working my abs on a daily basis. I’M WELL ON MY WAY TO HAVING YUMMY-LOOKING ABS!!!!!!!!!!!!!!!!!

    I MUST HAVE YUMMY-LOOKING ABS!!!!!!!!

  • I do like 15 to 20 mins on the treadmill at the beginning for a warm up, longer if it’s a new gym and im just uncomfortable there lol, and maybe an elliptical at the end

  • Honestly, if I would ever create a youtube channel, it would be to teach people how to read scientific studies! I’m an economist myself and frankly, it’s been said that one of the causes of the 2007 financial crisis was due to the fact that smart people developed models, which were misused by uneducated practitioners. Misevaluating a study can be worse than never reading it. I hope a lot of fitness youtubers out there watch this video and properly inform their followers. Great stuff man.

  • lol..I’ve been using the ellipticals and my heart was pounding to hear where he ranked ellipticals. I’m glad it wasn’t that bad to say the least. Never been a fan of thread-mils

  • Interval Training / HIIT is a really cool alternative though. I can barely spend 5 mins on an elliptical without dying inside. It’s boring af.

  • I have a question. DO HIIT CARDIO burned fat and also burn your muscle or affect to your muscle? Because where i came from there are a lot of debate about this problem and it makes me very confuse ; hope you see my comment. <3. Love your videos <3

  • For me the best fat burning cardio is circuit training with weights. Unfortunately, you have to be in damn good shape already to do this.

  • Recliner bike sucks. Kills my back. 2 back surgeries and HELL NO. I don’t have an e-bike. I have a rusty old schwinn stationary and the brake is stuck so…. it isn’t easy to pedal. Same with my bike i ride to town for groceries. eh.. I’m like a hobo. Yeah, never trusted the readout on e-machines.

  • You know I was 325 and I’m dieting doing treadmill eating right I’m like 298 now lmfao, I literally watch this dude to workout now. I feel good about myself lmfao

  • A lot of sprinters are on steroids. If you look at the sprinters in the early days, they don’t look as muscular. Besides, any cardio will make you more insulin sensitive.

  • Hello Sir,
    I have been going to gym for last 11 months. When I joined, my body fat was 30% with 77 kg weight and after two months it reduced to 28% with 70 kg. Seemingly, My body fat reduced only 2%.
    I want to request you to throw light on faster fat loss program.

    Thanking you in anticipation.

  • Great advice. i hate it when people say walking is no good for fat lose the fact is walking burns 100% more calories than sitting on your backside watching tv.a lot of people cant do HIIT and are more likely to sustain injury

  • Before shitting on anything you have to consider perspective. I don’t read when I do cardio. I do cardio when I read. And I don’t do a lame resistance. I have myself cranked up to a 16 or 17 out of 20 and my incline at a 4 on my Sole Fitness E35. I multitask the need to burn calories with the desire to feed my mind. It makes the strain much less daunting and the exercise actually stimulates the mind as I read in a symbiosis. I will continue to use my elliptical. I love it. Best big item purchase I’ve made. I’ve read tons of books this year thanks to it. It’s not the only training I do. And to reiterate I push myself to failure on the elliptical and then when I catch a quick breath, I hoof it even harder the next run.

  • Hey everyone! Hope you enjoy the video. Brandon put this one together and did an awesome job as he just began shooting/editing videos this year. I might be out of a job soon so I better up my game. In the meantime look out for the rest of the Phase 2 videos this week. I’ll be responsible for all the Cutting Plan phase videos and Brandon plans on releasing a video every Monday dealing with a more general food/fitness topic. Until next time (which should be this Wednesday for Phase 2, Day 3)…STAY BUFF. -Hudson

  • This is amazing! I learned about cardio in school as treadmill, etc. but I couldn’t figure out your confusing method of burst training where you mix in strength-building exercises and stretches and cardio all-in-one. Now I understand your thinking… you get to burn the fat (even more than treadmill), have dynamic stretching thrown in, and include strength training with cardio all-in-one. Amazing… now I have more motivation to do that harder burst training… I get to develop cardio plus not lose any muscle… that XERO program I bought really is a muscle-building beast.

  • “there’s never gonna be a better time”

    2020 covid-19: makes everyone go into quarantine

    People: “now’s the perfect time”

    People with a home gym: “I’ve been prepared for this my whole life”

  • The best cardio is having weight vest doing stair climbing duh get real fifteen minutes high intense I used fifty pounds it was home made for front and back plates twenty five each I don’t think non of you pussies could ✋ le it so I even kept my ankle weights on thru out the day you will be able in just two weeks burn between ten twenty pounds of fat if you know how to eat right plus you will jump at least a foot or half of that I did a foot this plus lost twenty pounds I admit I’ve not done this for a while but I need to go back to it cause I want to get my jumps more up, this guy is so bullshit and ignoring I just told you a straight answer it’s up to you. Not everyone has the same metabolism that is why I say ten to twenty pounds of fat in two weeks plus everyone knows I real best way of eating and I did weight lifting singly for each body parts to keep my pump and gain muscle before I do cardio but must eat before do either of these exercises this will support your joints stair climbing that simple I hope you know how to eat right good luck stay fit and get deep into your roots be more than what you could expect, that’s all folks.

  • Is there a preferred sequence for combining the two? For example, if I wanted to do a chest and tri lifting session would it be better to jog before or after?

  • I’m back! Apologies for going MIA for a little while but as always thanks for all your patience. Hope you enjoyed the video! Don’t forget to do me a big favour by following me on Instagram ( https://www.instagram.com/jeremyethier/ ) where I post content on a more regular basis and am a lot more responsive! P.S. – what’s your favourite cardio workout? Comment below!

  • For me it wasn’t much of a science I just started eating less and playing ball running. My job is very physically demanding. I walk or ride my bike to work instead of driving on hot days and I lost weight didn’t take long either.

  • Jiu Jitsu is by far the best cardio. So much fun, really enjoyable to learn, and you burn soooo many calories when you roll. Dropped quite a bit of weight in the first six months

  • Would it be ok to do cardio in the mornings, either HIIT or LISS and weights in the evening? I am deployed so I am trying to get stronger and my VO2 better. I am 48, and200 lbs. Thanks!:-)

  • Hey Jeff, is there anything from your older programs you have made that you would go back and change for better muscle building and fat burning? Also certain exercises that will cause injuries?

  • when I want to eat baked potatoes (this regular potatoes) firstly I boil them about 8 minutes and then I add oil and oregano and bake them and they are crispy and delicious, i did not try this with sweet potatoes, but maybe it would work

  • I wouldn’t do HIIT if you’re goal is to grow muscle at the best rate. HIIT puts a drain on your body’s recovery resources, but so does lifting intensity and volume, and more of them will grow you muscle. Don’t spend your recovery resource on something that doesn’t directly contribute to hypertrophy.

  • My downfall is liking running because it’s easy (not that lazy treadmill jog there, but 140 bpm at the end of 40 minutes with some proper uphills). I want to get back there, but I believe Jeff when he says that’s not what a skinny guy can afford.

  • Maybe do a video on how to maximize a treadmill cardio session. For a lot of people a treadmill might be their only reasonable option, but they don’t know how to manipulate the machine for maximum benefit. The elevation goes to 6, resistance to 10, and a manual mode is there for a reason.

  • Bullshit like that Bull Pullups book you recommended on ebooks I bought, been walking every morning in my heart rate,8 miles a day on an empty stomach for 48 days, the first 4 miles is a 625 ft grade, with a good diet,lost an amazing 5 pounds, this is all bullshit.

  • He bullshit he been looking the same forever he is stupid he making money on you if you believe that!!!! Then he smarter than you!!!

  • bro ive been watching u since, like three years now and honestly i feel great and my style is now great I’m in great shape. I love you alpha…no homo big fan

  • Wish I knew this before buying myself a treadmill. Meh, I can get some blocks of wood to raise that puppy (aiming for a 30 percent). Still need to figure out calories burned.

  • So basically tracking (LISS), chasing (HIIT), fighting (PR), taking the trophy home (Weight Lifting), cooking it and eat it (Rest and Recovery).

  • Great content! I love how you post your references and they are all high quality, peer-reviewed journal articles. Kudos to you! I am an MD/MPH and I think you’re doing a great job:)

  • This guy is a joke. Uses the same stock video of him on a treadmill/bike/stepper each time and puts up some Googled papers on the screen you can’t read. Then uses his monotone voice to take 10 mins to say do HIIT not cardio and burn more calories than you eat. No shit Sherlock!

  • I’m still going to cardio. I know what he’s saying but I’m still going to  do what makes me feel good about myself like the treadmill only with a little more intensity.

  • I love your videos, but how can HIIT reduce muscle loss? if anything, high-intensity aerobic exercise causes more stress on the muscle relative to the stress placed on the cardiovascular system. I think that study may have had confounding variables and claims.

  • Prehaps using both methods over the week would be best? Or for those with multiple daily cardio sessions do the hiit fasted. Then later on in the day steady state cardio?

  • sprinting and things that use energy without a lot of breathing while it’s happening, are the best for burning fat because when you’re breathing heavy, the muscles that are being used are using that air as energy instead of fat or muscle, but when you’re sprinting, you’ll notice you aren’t breathing the entire time or maybe a couple times but not a whole lot, so when this is happening you’re burning the fat instead, so when you’re running for example, incorporate short and long sprints in every few minutes to get the most out of your runs

  • I hope I`d learned about the sooner! I would`ve dropped 14 pounds years back. I didn’t modify my diet weight whatsoever or work out. It just minimize your own hunger to it with out sacrificing your overall health. Google can help you to research it. weight’s name is below.
    Bella Kaγozko
    good luck

  • Hey coach, maybe I’m missing something about skipping rope here but if you weigh 170lbs and skip rope for 15 mins, with about 110 skips in a minute, thats about 230 calories. Maybe the calculators are over estimating but I’ve been doing 10 sets of 3 minutes on, 30 seconds off. Should be around 450 calroies in 30 mins. This matches what ive seen in my weight loss for the past month and a half. Do that 4 5 times a week and you’ll be up there in terms of efficiency. I couldn’t do it for hours like you said. Hell anything past 35 mins would be rough for me and I’ve been doing it for months. But, despite the short duration, if the calculators are right, which my own weight loss has seemed to confirm over the past two months, the short duration is made up for in its efficiency.

  • I read loads of superb reviews on the internet about how Custokebon Secrets (look on google search engine) can help you lost lots of weight. Has anybody tried this popular fat loss system?

  • Due to injuries I can not do burst training. What about walking on a treadmill at 15 degree incline. My heart rate hits 171 bpm and stays there the entire time. Is that high intensity or is that still just walking on a treadmill?

  • That was poorly argued. After watching that video I’m now convinced that 40 minutes of jogging is better than HIIT lol.

    40 minutes of jogging with the right diet and lifting heavy is completely different to what a long distance runner does, runs for 2/3 hours, doesn’t lift heavy and builds up huge calorie defects. Of course they’re going to be skinny lol.

  • Great vid, James!! Many people don’t realize effect of HIITon the nervous system and how that affects our hormonal cascade. So if you live a stressful life (work, family, school) already, HIIT probably not the wisest choice, or at least limit it. Women with thyroid issues can also have adverse effects with HIIT.
    Myself? I REALLY love HIIT (using weights and body weight movements that make me suck serious wind), are super fun and challenging!! However, I have to limit it and include weekly yoga & dance to counterbalance the stressful output, otherwise I’d be a stress case. LOL.

    I also enjoy long hikes or bike rides, but do them less frequently. I’ve always done LISS most my life as a competitive athlete, but wasn’t until I started doing HIIT that I got cuts on my lower abs, arms and more definition in my legs (all while running and cycling far less). Another gem you offered that’s often ignored: gotta switch things up, as body becomes efficient over time and burns less kcals.

  • Has anyone used the Custokebon Secrets to lost tons of weight? Just simply do a search engine search. On there you’ll discover a great tips about how you can lost a ton of fat. Why not give it a shot? maybe it will work for you too.

  • it pains me to watch you do your cooking videos… put a wet cloth under the cutting board so it doesnt move around… deadlifts with no fingers dont work.. lol

  • The main point is you cant do hiit until you gradually achieve a certain fitness level. For majority of people hiit is extremely dangerous chances of getting injuries is far more. Steady cardio with moderate weight training is best combination.

  • I’m new to this channel and I quite like it.
    I’ve actually incorporated a lot of the things i learned from watching your videos. I like the scientific side and comparing which excercise is best for a particular goal. Keep it up Jeremy!

  • I like 100m sprints, full out, 8-10 sprints per workout. I think you’ll be amazed if you do this. And recovery takes time, so I can’t do this more than 2X per week, and occasionally feel better only once per week (OK, I’m over 60). But start gradually (fewer sprints, slower takeoffs are REALLY important) to avoid painful muscle strains that sideline you for weeks when beginning (yes, experience). But once you’re conditioned to a degree, it’s just fast, fun, and you’re done. With recovery between sprints, a workout might take 1/2 hour, which anyone can make time for.

  • I hit cardio of the month, twice a week, and then I do walking on Saturday. Each month, the cardio of the month is different. Icycle between StairMaster and walking and bicycling and elliptical.

  • Yep! If you have 4 or 5 hr do a ride at Z2 plus 10 min X2 at Z3
    If you have 1hr do 40min at Z3 and 2x 10 at z4 Z5a if you are are endurance athlete if you are lifter z4,Z5 in order not to loose muscle. That is my experience but is to many ways to do it. Welcome more point of views.
    Good videos by the way!

  • Stepper is way more intense than a shitty, momentum using, piece of trash that is the elliptical. You don’t know what you’re talking about.

  • cybex arc trainer AT model is the best cardio machine. i love it. i have one in my bedroom. it’s the only cardio machine i like because you can push really fucking hard on them like crazy pass out kick you in the chest and knock the wind and vomit out of you like sprinting up a hill.
    all the others cardio machines like treadmill, eliptical, bikes, rowers, precor AMT and EFX etc they all suck i hate them lol when i used to go to gym for cardio i would spend all my time on cybex arc trainer. they are very effective and your body is in a perfect efficient position to move very hard and fast.

  • Funny but true intro. My parents got married on Groundhog Day. They divorced two years later. Since that movie, it all became clear…

  • Last year I’ve been to the Caribbean for one month. I covered a great lot of my nutrition with sweet fruits and I ate a lot of sugar and definitely not what is considered enough protein. Besides a lot of walking and lifting too many bottles of rum to my mouth I wasn’t doing any sports. Yet I lost maybe 3 kilos of bodyweight and when I came back people commented on my muscular look. The point I want to make. Don’t underestimate the weather and climate. It apparently has a big influence on your metabolism. But when I think again, I was dancing a lot piss drunk like a pirate. maybe that’s the explaination:)

  • This is what sucks, I start work at 5 am.. im up everyday at 3:55… I dont have the availability to go to the gym in the morning so everything has to be done in the afternoon ��

  • Great elliptical! >>> ur2.pl/1139 Exactly what I wanted and as described. Provides a great workout while operating smoothly and quietly. My fiancé put it together in less than two hours by himself and we’ve been using it ever since!?

  • With all due respect, you shouldn’t need to “recover” from cardio. If you’re lifting intensely enough you basically are doing HIIT in the first place. There’s a reason not ONE successful professional bodybuilder does HIIT on a cardio machine. Low intensity cardio is way less taxing on the body and can be done everyday. HIIT has only become popularized by people bored of steady state cardio, which personally, I find is far superior in a cutting phase.

  • Dear Jeff, I’m a firm believer in hiit cardio i do it every day that i train. But why is it that on days when i do hiits on the bike i dont burn as many calories at the end of the day (i have a Fitbit, to tell me when i hit 3,000) then when i do hiits on the treadmill??!? I find that it’s much more difficult and challenging on the bike than the treadmill. Doesn’t that seem backwards? Why is this?

  • I know HIIT burns more calories and I enjoy it but I lift weights 5 times a day, and I lift heavy. HIIT is like another weight training session. Too taxing on the body, needs its own recovery concerns. So if I’m burning 100-200 calories less a day but still able to remain more consistent, I’ll take steady state cardio for now.

  • Mix it up. Everybody knows who those guys are who have weak hearts and lungs… it’s the same guys that have stick thin calves… Yeah I’m talking to you!

  • I gained weight with HITT. Diet remained the same, but had to move to HITT due to COVID. I was previously running and stairs but I don’t understand why the weight gain (yes tummy). Help!!

  • You are definitely right about, there will never be a perfect time “now is the time “ OK guys I’m just trying to convince myself! ��

  • Ive been working out for over 16 years, and every bodybuilding enthusiast knows that everyday you learn something new no matter how long youve been doing it. Athlean-X you really make me say, why didnt i think of that the past 16 years lol.

  • quick question so ive heard some people say, that before low intensity cardio, like in the morning, you should not eat that way you are burning fat. so my question is, is this burning fat or muscle?

  • Not even sure I clicked the video since I despise HIIT training and won’t do it so for me obviously LIIT is way more effective since I actually do it lol

    Great presentation though:)

  • If I’m a football player in high school and want to keep gaining muscle but lose a lot of weight what would be a good program/diet for me to do?

  • For me, there’s no better high than than the endorphin high from intense cardio. It even beats the pump. After a hour of intense intervals you feel like you can walk through walls.

  • In the formula, is the first number always 220 or do you insert your current bodyweight there? Just making sure I don’t work out the formula wrong.

  • I always cook these fries as well not just with potatoes but with eggplants or whatever plant I like. BUT Please don t use aluminum foil -like never while cooking. Also don t use too high heat (450 is way too high) as the heat turns the food carcinogenic. Let it cook for 30 mins in low setting (not higher than 200 degrees) and you are set!

  • Thoughts on an air bike? Curious if you used one, I purchased one for lockdown and I can maintain a met rate of 7.64 at around 220-40w (I think) for 30 mins and would be curious on your take.

  • if i use the tread mill and sprint at an incline then walk to catch my breath then sprint again for 20 mins would that be ok to burn fat and not lose muscle?

  • if anyone’s looking for a good quarantine 15 min Cardio workout:
    10x200m sprints at 75% with 1 min rest in between. trust me. u will die. I literally vomited after this.

  • This a poor comparison, geared towards Jeffs bias for HIIT. I don’t think HIIT is bad to do but he should’ve compared running at a fast pace compared to HIIT. I can run about 7m/mile for about 2-3 miles. I think that’s a better comparison

  • if you do HIIT 2 x times a week on rest days while doing low intensity weight training, only do the HIIT no more than 30 minutes, then on the off day do your normal workout using full recovery training. It works if you use the cardio routine for fat loss rather than muscle building to minimize soreness. Calorie deficit while dieting is not as important as calorie intake to speed up the weight gains for muscle loss. All this tends to be less confusing and helps when you test your resting heart rate and daily urinary requirements.

  • Wait here is saying literally opposite of what he said in his other cardio video. Here he said HIIT are better than low intensity cardio. In his later video he said the opposite

  • The Best Cardio for FAT LOSS is the one that you like to do, period if you don’t like to do it, you will stop doing it eventually.

  • And all I end up doing is watching all these videos and I do nothing why
    Cause my head is spinning
    Please where can I get a plan
    I trust Jeff I Believe him. He’s the real deal
    I need help

  • Issue is that burst training will tax your body more than steady state cardio and over 30 yo it’s something to take into account esp when you work full time

  • I prefer steady state cardio the longer i workout the more i feel like i have done something. But with HIIT if im out the gym after 20-40 minutes of being there i don’t feel like ive done anything lol just a mind thing i guess.

  • Usually AFTER a 45 to 60 minute weight training session at least twice a week; I would do a zumba session for at least 30 to 40 mins. Zumba really fun to do and the music keeps you pumped up and motivated. You should try it Jeremy. ��

  • So is it skip rope and boxing(Using 2 min work and 30 sec rest) is HIIT? and what works best if you don’t want to be a bodybuilder or strength athlete but want to perform better in any given situation or for general health and fitness purposes.

  • Never liked cardio equipment at gym but did loose alot of weight and added muscle weight on from just weight training almost every day of the week and good diet.

    Will need to redo this tho as been out of commission for around 3 years due to breaking pelvis,wrist and slipped disc then last year fractures in spine����‍♂️

    Looking forward to getting back to gym hopefully soon

  • I’d love to do cardio and I have, but it’s super hard to make a good diet plan. I do this “bro” gym program (5 times a week) and putting cardio training in there somewhere seems To be quite hard. Any tips? I’ve been using this Suunto watch To measure stuff like heart rate and how much I use calories per day. (3000 cal per day) I allso work in the construction sites which makes this even harder to make good diet plan where I can have enough calories but not too much.

  • I love it, next time I walk into the gym and I see the treadmill, I’ll remember this video and remind myself that it’s not needed. Thanks I can’t describe how much I needed to hear this ��

  • Thanks for explaining that. I’ve jogged 6-16 miles a week for years (road & treadmill) but my “cardio” isn’t good for the work & time I’ve spent; but I actually enjoyed it. I like your approach better (muscle & fitness).

  • What if you do hiit once a week on a light workout day, and liss twice a week on more intense workout days? Seems like it would work.

  • Could never do cardio on a bike. Seems they only make skinny little seats designed to jam up your ass. Never did like stuff jammed up my ass. I ran while in the Army, and I run now. Keep the bicycle.

  • If i jave a good nutririon and do a total body routine, would it be good to do cardio in my non training days? If not, what would be a good alternative?

  • Run up and down your stairs for 5 mins 3 times a day. In the morning, evening, and night. It is a cardiovascular exercise and an incline/thigh exercise.

  • Which home gym would you recommend purchasing that is not expensive but tailored for a woman that needs to focus on women areas the most like lower half of the body. I looked into the Marcy smith cage and powerline, but both had horrible ratings with the pulley system and quality. Missing parts and customer service to replace. I really want a smith cage but have went towards more the Bowflex Blaze. Any suggestions?

  • Must be nice living a life where the only reason you wake up is because you want to have a schedule… I wake up at 5am to go to my job mon-fri

  • Everyone should do cardio. It’s called fucking cardio for a reason. It’s good for your heart and health. Don’t worry, it won’t burn muscle only fat. So shut the fuck up and get it done.

  • I do sprints once a week, cycle 20 miles a day, and hardly ever do cardio in the gym. I am all natural and I look like i am on juice. The thing i hate about steroids is people think i am on them.

  • How about a HIIT/LISS day before a full body workout? I usually do 5×5 for each exercise(the usual squats/deads,bench,rows/pull ups, military press) anyone help?

  • I’ve been riding my bike for the past three weeks with a sauna suit in my local park which distance wise is about 2 1/2 miles long.. My current weight is 270 and I’m 5’6 I’ve been my Journey of losing weight for about three months..

  • Hi everyone. I’m a big fan of Shredded Sports Science, because he applies some real thought to what he says, so I was so happy to find he’d uploaded a video on this subject. I’ve actually just uploaded an extensive video looking at HIIT vs Cardio, where I attempted to really crunch down some numbers.

    I wonder what you all might think? Kindest, Chris https://www.youtube.com/watch?v=3xF1Wu3iECI

  • In the Army we were in first phase we did both built up running to 6 to 8 miles over about 10 weeks then curcuits and punishments once or twice a day when i left and stopped training i lost half a stone and no lettuce in sight good video!!

  • Hey, I was just in the process of integrating cardio into my daily routine… I was like, hey I have no formal experience with cardio science, soooooo I`m here, educate me please

  • Not for me. I used to do both weights and steady state cardio. Joint pains all over. Constant anxiety and depression.
    Overtraining like no tomorrow for the longest time.

  • You know your stuff, but try to break the information down to a more palatable level for the ordinary person. Most people will skip your videos because of the technical jargon. Try to make it simple, don’t rush in your explanation and use more visual aid if possible.

  • You need to work on your YouTube click bait thumbnails. Granted, it’s informative after clicking but do what? Flex my biceps while on a bike?

  • Ok Andre, but how about adrenaline? Which is known to kivk in in an all out intense workout? And the effect that has on metabolising fat

  • Mountain biking is fun and it burns more calories and builds more strength than road biking. Its also more enjoyable. I mean an hour of it burns hundreds of calories

  • For 90% of people it doesn’t really matter what exercise you. What matters is that you do SOMETHING. So it’s important you do something that you like (or that you dislike least) and that fits in better with you daily life.
    The important thing is to get off your ass and do something you enjoy. Oh, and have goals realistic but achievable……….if you’re not sure just do some fast walking and see how you feel……..and follow these videos….this guy knows what he’s talking about….

  • The best cardio to lose weight in general, is long duration low intensity cardio.
    If you simply hike or run for hours, your body will be thin.
    However for an overweight individual on his couch, the best thing is not cardio, but fix the main problem and that is compulsive eating and eating trash like sugar and high fat meals.

  • Dear Mr Cavaliere, first of all, thanks for your great videos, I just started 15 days ago with perfect diet and daily light training following your free videos and I am getting incredible results even without supplements (but at least 100 g of protein from food). I am losing fat and gaining muscle starting at some 15% body fat level (I could barely see my 2-packs)
    Tomorrow I am invited to a hiking tour, some 13 km long and uphill. Are there suggestions from you on how to avoid negative consequences on muscle development and instead use it for fat loss or even muscle training?
    Thanks in advance

  • Elliptical is the best! Its all i do to #1 you can stay on it for a long period of time #2 your whole body is moving #3 its easier on the joints

  • Basically get out of breath don’t stop do the next exercise until you spit your lungs out repeat, this is the workout I am starting on Monday I will b dead, its very tough because I am used to have 30 seconds breaks

  • LISS cardio is superior IMO. On basic math alone, you’ll burn more overall cals with something you can do daily/longer than 20 min 2-3x p/wk.

    Also, it’s low impact on the body. So your lifting workouts and recovery won’t be effected. Trying to lift and do high intensity cardio consistently can wreak havoc on your central nervous system. Then you overtrain and have to be in an extended calorie surplus to recover.

  • Rhat was a fantastic explanation of the difference between high intensity interval training and steady-state cardio training! thank you!

  • Trust me as a runner treadmill burns calories even flat, running 5ks under 20 minutes is amazing bang for your buck in the gym. I burn 350 calories in 20 minutes and thats accurate.

  • Hey Jeff,
    I have a question:
    So my dad really wants to lose weight, me, being the daredevil that I am, I don’t really care if I fall and get hurt anymore. But I want an aesthetic body: big arms, abs, a full chest. So my dad really likes that I’m going to the gym more now. But he likes it because it allows him to do some “cardio” and he walks on the treadmill for about 40 minutes to an hour. I’ve been trying to get him to do something different, just change it up every now and then, but he SWEARS that he’s burning calories and because that’s what he’s really trying to do, he’s okay with it. Now, I don’t have anywhere near the same kind of body my dad has: I’m 170 LBs, he’s borderline 300 LBs. Does walking on the treadmill over and over still burn calories? I thought your body gets used to low intensity cardio after a while. I’d really appreciate any answer. ��

  • Anyone whos thinking about getting the athlean x program…get it, its a really great program from probably the best of the fitness industry

  • Every dude(most dudes) look young if they keep their hair…his hairline is perfect..

    If he was balding…he would like hes 45…

    So i understand the fuss…smh
    Not hating…just stating a fact…