What’s The Right Amount Of Cardio to Burn belly fat & Build Muscle

Spread the love
  • 4

Cardio training is a must in every weightlifting and fitness routine as cardio helps to burn belly fat. You can still burn fat by following a good diet, but cardio will get you there a lot faster and make things a lot easier. There is no need to even mention the overall health impact that cardiovascular training has on your organism. However, you need to use the right amount of cardio exercise in order to burn fat while still gaining muscle or holding on to your hard-earned muscle.

Lifters usually avoid cardio because of two reasons:

  • They are afraid that they’ll lose size. This can only happen if you overdo it and follow a very low calorie diet. After all, during mass phases all the mass you carry is not all muscle mass, but you also carry a percent of fat and water. So it’s a normal thing to lose some size when cutting body fat.
  • They are bored with it. Imagine how boring a cardio session looks like to hardcore liter who squats, deadlifts and pushes hundreds of pounds during his workouts. But hey, you steel need some cardio for general health and if you want to cut body fat.

What the best cardio to burn belly fat

The idea is to burn your fat “supplies” and build muscle at the same time (also known as body recomposition), or at least hold on to your muscle if you are in a cutting phase. If you overdo it you’ll lose muscle mass, and this is a situation you absolutely want to avoid, but at the same time you certainly don’t want to under do cardio and not use its fat-burning benefits.

The trick here is to either do longer but less intense cardio sessions, like 30-45 minutes of high pace walking or 30 minutes of riding a bike at a slower pace 3 to 4 times a week, or you can do short (15-20 minute), intense interval workouts (HIIT, tabata or fartlek training) 2-3 times a week on non-weightlifting days.

Good indicators that you are doing the right amount of cardio are your looks and strength. If you look sharper and more defined after some period of time but you have kept or increased your strength despite loosing some weight, then you are on the right track. If you can’t see any results, tune your cardio and also pay attention to your diet.

Right Amount Of Cardio to burn belly fat

Other Effective cardio exercises to burn belly fat

  • Skipping rope

Jumping rope is one of the easiest cardio exercises. A few minutes of skipping rope can do wonders for your body weight. It works your entire body and helps you burn a significant amount of calories in no time. Master the basics, challenge yourself and try skipping for half an hour for quick results.

There’s a reason the jump rope is a mainstay in a boxer’s training regimen: it’s cheap, easy to do, increases foot speed, and burns a ton of calories. Think of your favorite boxers, wrestlers, and fighters—they all jump rope. “Jumping rope not only enhances your footwork, shoulder strength, and coordination, but also simulates sprinting, allowing you to burn as much as 500 calories in just 30 minutes.

  • Cycling

Cycling is one way you can improve your overall fitness levels and get rid of extra weight. It is better if you ride to different terrains and difficult routes. Although, this form of fitness exercise is best to tone your lower limb muscles, it can also cut stomach fat over time.

tationary bikes are a mainstay at most gyms, but there’s a reason most people aren’t waiting in line to use them: “You must be willing to go at an intense rate,” says Adams—so no pedaling while scrolling through your smartphone. “During a vigorous indoor cycling or spin class, the average 180-lb. man may burn close to 1,150 calories per hour, while a more moderate ride will only burn half that amount at about 675 calories per hour.”

How to burn fat with cycling: Doing intervals on a stationary bike is a great way to maximize your calorie burn in minimum time. “Keep the intensity really high on the intervals for a couple of minutes, then slow down for a minute or so, continually repeating these intervals for as long as you can,” Adams suggests.

  • Swimming

A 15 to 20 minute swimming session every day can help you burn up to 300 calories and gradually stomach fat. For better and faster results, you need rigorous and not leisure swimming. If you swim for an hour, you can burn more than 500 calories.

Swimming is a total-body workout that starts the second you begin treading water. “You’re essentially fighting gravity, so your muscles are working extra hard to keep you afloat without getting a break until you’re out of the water. “In fact, with just one minute of fast swimming, you’ll burn 14 calories.”

  • Stair training

Stair training helps you boost your cardiovascular stamina and tone your lower body. It can be strenuous in the beginning, but you’ll be able to perform better with persistence. Stair training can be made a part of circuit training.

Besides the aforementioned activities, there are many other activities that can help you lose abdominal fat over time. Most importantly – you need to be clear about your goal (what you are doing ahead of time and how you are going to achieve your weight loss goal). Moreover, consult your physician before you begin any cardio exercise routine.

  • Cycling is one way you can get rid of extra weight.
  • Jogging is one easy and effective way to shed some unwanted body fat.
  • Stair training can help you tone your lower body.

Also check this article out How To Get Motivated To Lose Weight And Exercise

Should You Do Cardio Before Or After Weights?

Weight lifting should be done first, and cardio should be done after.

Complement Cardio With Strength Training

Even though you’re after the calorie burning and fat-loss effects of cardio, strength training is also critical to belly-fat loss. A comprehensive strength-training routine that builds muscle in all the major muscle groups makes your body more efficient at burning calories.

Aim for a minimum of two resistance-training workouts per week that target the back, chest, arms, shoulders, legs, hips and abs. One set of eight to 12 repetitions of an exercise for each of these groups is sufficient, as long as you use weight that fatigues the muscle group by the last couple of repetitions.


Though you should strive to hit every major muscle group in your strength training workouts (especially important if you’re a beginner) here are some of the best strength training exercises links

If you need more help then Sign up for my 1-on-1 coaching program where you will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your busy life. We get to know you better than you know yourself, and we’ve got the results to prove it! Consider checking out my coaching program if you’re looking for that next level of expert guidance and accountability.




Spread the love
  • 4
  • 4

Leave a Reply

Your email address will not be published. Required fields are marked *