Cardio

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Cardio

Key points:

• Cardio is only needed once calories reach the minimum safe level (around a 25-30% deficit)
• You can effectively keep reducing calories after this point by adding in cardio
• Until this point the diet alone will keep you losing fat at the fastest possible rate you can safely do so
• Types of cardio:
  • LISS – Low Intensity Steady State e.g. Jogging
  • HIIT – High Intensity Interval Training e.g. Hill Sprints
• HIIT is shorter so it is more time efficient and burns less muscle (so we prefer it over LISS)
• HIIT Ideas:
  • Stair master/step machine intervals (e.g. switch between level 5 and level 15 each minute)
  • Hill sprints
  • Regular sprints
  • Treadmill sprints (e.g. 10 x 30 seconds rest, then 10 seconds sprint)
  • Circuit training
  • HIIT Grass Drills workout
• LISS Ideas:
  • Fast uphill walking on treadmill
  • Fast walking outside
  • Cycling
  • Cross-trainer
  • Jogging (not recommended — high risk of injury)

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