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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)