“Hey Shorti …”

With cardio, the amount you’re doing depends on a lot of different factors, including:

  • your current activity level
  • your fitness goals
  • how hard you’re working
  • your current injury-status
  • your timeframe for achieving your goals

Next steps….

If you’re currently sedentary, general recommendations of around 150 minutes of moderate cardio each week (30 minutes, 5 times per week), will be too much. In this case, you can start with shorter sessions: 10-15 minutes each day of easy cardio (like walking) and build up your endurance over time.

If your goal is to lose weight or body-fat, your primary goal should be to optimise your nutrition, then strength-train at least twice a week, and then consider doing some cardio.

If your goal is strength and building lean muscle, you don’t want to do too much cardio. No daily jogs or bike rides if you want to build muscle, because after a certain point, your body will begin to use protein (aka muscle) as fuel. 


Many workouts, especially circuit training, can count as cardio, if it elevates your heart rate and sustains it. 

This means some workouts can tick the strength and cardio boxes at the same time but remember that intensity and purpose should determine the duration.

If you are consistently doing intense cardio workouts (like H.I.T.), you will need less overall cardio time because you’re working harder.

Take the 21-day



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