How much cardio should you do?

Nov 28, 2023
Do you like to do cardio?

To be honest with you, I don’t. Ironically, that’s coming from someone who trained for Ironman. If I have to choose between lifting weights of doing cardio, I’ll always choose weights.

The reality is, that cardio vascular training has insane benefits on health and perfomance and if you don’t do any, you’re missing out.

How much and what type of cardio to do lose weight, improve my fitness and health?

Here’s what I’d do in a perfect week:

1. 7-10k step a day on average per week. Some days I have 20k and weekends more like 5k, sometimes even less. If I’m behind with my average I just go for a walk on Sunday.

2. Zone 2 cardio twice a week. Zone 2 is a range of your heart rate, between 60-70% of yoy max heart rate. The easiest way to calculate it is (220- your age) x 0.6 and then 0.7. Then do any exercise you enjoy, running, cycling, swimming, walking with a weight, stepper…for 20 minutes 2 times a week.

3. HIIT twice a week. HIIT stands for high intensity interval training. Do 20 sec work (any cardio machine or other activity) as HARD as possible followed by 60-90 sec rest for 15-20 minutes.

The most common problem I hear from people I work with is that it’s boring. And I agree with them.

Your job can be boring too, but you’ll do it anyways because it allows you to live a certain lifestyle.

Maybe you don’t feel such an urgency to do the cardio as you feel to go to your work. Because if you don’t work, you’ll see and feel the repercussions next month. But missing a regular cardio will show years down the line and you’ll regret you didn’t start earlier. 

Benefits outweight the boredom.

Don’t be lazy and do some cardio! 

If you need someone to push you and make you do it (sometimes we all need an accountability). Consider joining my new project 1% Better. It’s an online training program delivered via really cool app where you’ll be able to train with me and train how I train. It’s launching on 4th of September and it’s only going to cost you £1 a day. That’s less than your coffee, no brainer. For more info and 7 day free trial checkout HERE.

PS: if you’re training for marathon, triathlon or other endurance sport events, this guide doesn’t apply to you.

Workout of the day:

HIIT workout for strength and conditioning

This workout consist of 3 stations. At each station you’ll work for 2 minutes and rest 1 minute before moving on to the next station, making each round 9 minutes long. You’ll do entire circuit 3 times, or a total of 27 minutes.

In 2 minutes perform:
20 squat jumps
10 push up
AMRAP burpees

Rest 1 minute

In 2 minutes perform:
20 goblet reverse lunges
10 dual dumbbell rows
AMRAP kettlebell swings

Rest 1 minute

In 2 minutes perform:
20 step ups (10 per leg)
10 dual dumbbell push press 
AMRAP box jumps

Rest 1 minute