The Best Cardio for Fat Loss and Muscle Gains
Ever hear something and think, ‘Wait, that totally goes against everything I’ve been doing’? Then down the rabbit hole you go… trying to figure out what’s actually true and what’s just noise.
I wanted to clear something up: cardio isn’t the enemy of muscle. In fact, it can be one of your greatest tools when done right.
Yes, lifting weights is essential for building muscle, shifting your body composition and shaping your body—but adding the right type of cardio is also essential.
It is all part of the recipe for optimizing results, increasing energy, and building a body that performs and is in balance — not one that just looks good.
The key is that it’s not about doing more cardio—it’s about doing the right kind and at the right time.
Why Cardio Still Matters
We’ve all heard the myth that cardio “kills your gains.” This is only true if you’re doing excessive amounts of cardio or the wrong type.
When cardio is added strategically, it can help:
- Boost metabolism
- Improve aerobic capacity and endurance
- Support recovery
- Activate both slow- and fast-twitch muscle fibers
- Encourage fat loss while preserving (even building) lean muscle
Let’s break down the two most powerful types of cardio that you will ALWAYS see suggested in any G-Fit program or within the G-Fit App.
HIIT: High-Intensity Interval Training
HIIT is all about short bursts of intensity followed by recovery. Think: 20 seconds ON, 10 seconds OFF (Tabata style), or 30 seconds all-out followed by 30 seconds rest.
This type of cardio:
- Boosts metabolism for hours after you finish
- Activates fast-twitch muscle fibers (hello, legs + glutes!)
- Builds strength, stamina, and power
- It’s super time-efficient—just 10-30 minutes and you are done!
G-Fit Sample HIIT Session:
- 25-min steady state walk
- Tabata: 20 sec sprint, 10 sec rest x 8
- 5-min cooldown
LISS: Low-Intensity Steady State
LISS is your slow and steady fat-burner. It’s done at a moderate pace for 35-45 minutes, keeping your heart rate around 50–65% of your max.
This style of cardio:
- Burns fat as the primary fuel source
- Supports recovery between lifting days
- Improves overall cardiovascular endurance
- Is easy on your joints and perfect for longevity
G-Fit Sample LISS Session:
- 35 min incline treadmill walk
- Or get outside for a steady walk, with hills (add your weight vest bonus bone health!)
- ➝ This is the one I love and use: https://a.co/d/3peYiWm
G-Fit Heart Rate Cheat Sheet
To calculate your max heart rate, use:
220 – your age
Then multiply that number by:
- 0.5–0.65 for LISS
- 0.8–0.85 for HIIT
While I don’t focus on heart rate, in case you want to check your training zone, you can do your own math… I prefer to go by how you feel.
The “How You Feel” Cheat Cheat
HIIT: Out of breath and not able to hold a conversation
LISS: Breathing hard but still able to hold a conversation
G-Fit Recommended Weekly Cardio Split
Try this simple starting point to blend both cardio types into your G-Fit routine:
3x/week LISS
1x/week HIIT Tabata
1x/week HIIT Intervals
Cardio Mistakes to Avoid
Doing only HIIT or only LISS
Thinking more cardio = faster results
Using cardio to replace strength training- you need BOTH!
Cardio is a supportive tool. It’s not the foundation—strength training is. But when cardio is programmed into your plan strategically, it boosts your fat loss, enhances your performance, and supports long-term results.
Final Thoughts
The G-Fit Method is about training with intention, not extremes. A thoughtful mix of strength, HIIT, and LISS will give you better results than overdoing any one or the other.
Train smart. Move with purpose. Use cardio as your fat-burning, muscle-supporting secret weapon.
Join us in the G-Fit App or try one of my curated programs where I strategically put together your entire fitness plan so there is no questioning and only RESULTS.
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