Cardio for Men: Benefits, Types, and How Much You Need
Which Cardio is Best for Muscle Gain vs. Fat Loss?
Cardio workouts play a crucial role in heart health, endurance, and overall fitness. However, many men struggle to find the right balance between cardio and strength training—especially when aiming for muscle gain or fat loss.
In this guide, we’ll explore:
✔ Benefits of cardio for men
✔ Different types of cardio
✔ How to adjust cardio for bulking vs. cutting
1. Why Men Need Cardio
Cardio isn’t just for weight loss—it improves:
✔ Heart and lung health (reducing heart disease risk)
✔ Endurance and stamina (better performance in sports and workouts)
✔ Fat metabolism (helping control body fat levels)
✔ Recovery and circulation (reducing muscle soreness after training)
💡 Common Mistake: Many men avoid cardio when trying to build muscle, fearing it will interfere with gains. The truth is, the right type and amount of cardio can enhance muscle growth and recovery.
2. Best Types of Cardio for Men
Not all cardio is the same. Choosing the right type depends on your goals.
🔹 Low-Intensity Steady-State (LISS) Cardio
💪 Best for: Fat loss, recovery, improving endurance
🔥 Examples: Walking, cycling, light jogging
⏳ Duration: 30–60 minutes
✔ Pros: Preserves muscle, aids fat loss, low impact
❌ Cons: Time-consuming, lower calorie burn per minute
🔹 High-Intensity Interval Training (HIIT)
💪 Best for: Fat loss, endurance, metabolism boost
🔥 Examples: Sprints, rowing, kettlebell swings
⏳ Duration: 15–25 minutes
✔ Pros: Burns more fat in less time, boosts metabolism
❌ Cons: Harder to recover from, not ideal for daily training
🔹 Moderate-Intensity Cardio
💪 Best for: General fitness, burning calories
🔥 Examples: Jogging, swimming, elliptical
⏳ Duration: 20–45 minutes
✔ Pros: Balanced approach, good for heart health
❌ Cons: Can be muscle-catabolic if overdone
3. Cardio for Bulking vs. Cutting
💪 Cardio for Muscle Gain (Bulking Phase)
When building muscle, too much cardio can burn calories needed for growth. The goal is to maintain heart health without excessive calorie loss.
✅ Best Approach:
- LISS cardio (20–30 min, 2–3x per week)
- Short HIIT sessions (10–15 min, 1–2x per week)
- Walking daily (keeps metabolism active without muscle loss)
🚫 Avoid:
- Long-distance running (burns muscle if overdone)
- Excessive HIIT (impacts recovery from strength training)
🔥 Cardio for Fat Loss (Cutting Phase)
To lose fat while keeping muscle, cardio should burn calories efficiently without causing muscle breakdown.
✅ Best Approach:
- HIIT (15–20 min, 2–3x per week) – Preserves muscle while increasing calorie burn
- Moderate-intensity (30–45 min, 3–5x per week) – Helps create a calorie deficit
- LISS (daily walks, 30–60 min) – Low-stress fat burning
🚫 Avoid:
- Overdoing cardio (more than 5+ sessions per week can slow muscle recovery)
- Relying only on HIIT (too intense without proper recovery)
4. How Much Cardio Do You Need?
🔹 For General Health: 150 minutes per week (moderate) or 75 minutes (intense)
🔹 For Fat Loss: 3–5 sessions per week, mixing HIIT and steady-state
🔹 For Bulking: 2–3 short sessions per week, focusing on LISS
5. The Best Cardio Strategy for You
🏋️ If You Lift Weights Regularly:
- Bulking? → Low-intensity cardio (walking, light cycling)
- Cutting? → Mix HIIT and moderate cardio
🏃 If You Want to Stay Lean Year-Round:
- Combine strength training + 3–4 cardio sessions per week
💡 Final Tip:
✔ Prioritize strength training first, then add cardio as needed.
✔ Listen to your body—too much cardio can lead to fatigue and muscle loss.
🏆 Find the right balance, and cardio will help you build a lean, strong physique!
