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WEEK 9 Train – Cardio


WEEK 9 Train – Cardio


Key points:

  • There’s no need to add any extra cardio unless it’s planned into your programme
  • The best results come from weight training so it should always be a priority
  • When you do have cardio in your programme, it can be tagged onto the end of your weights sessions or done on a separate day
  • We would recommend HIIT over LISS when it comes to cardio


  • Low intensity steady state
  • Slow paced
  • Same pace throughout
  • Long duration
  • Can lead to muscle loss
  • Doesn’t boost metabolism


  • High intensity interval training
  • Fast paced
  • Switch between high and low intensity
  • Short duration
  • Burns more calories in the same time
  • Boosts metabolism (but less than weights)

Choose any form of cardio you like:

  • Running
  • Gym machines
  • Muscle building cardio with weights
  • Skipping
  • Hill running
  • Circuit training
  • Youtube workouts
  • Classes