Revealed: The Surprising Truth About How Much Cardio You Really Need During a Cut

AvatarByGenny Wilkinson Priest

Are you trying to shed some excess weight and achieve a toned physique? Then chances are, you have stumbled upon the concept of “cutting” in the fitness world. This refers to the phase where one aims to reduce body fat while preserving lean muscle mass. And while cutting requires a combination of proper nutrition and exercise, there is one aspect that often raises questions among those on this journey – cardio. How much cardio should you do during a cut? In this article, we will delve into this topic and provide insights on how to strike the right balance for maximum results. So, if you want to know the role of cardio in your cutting journey, keep reading!

What is Cardio?

Cardio, short for cardiovascular exercise, is any form of physical activity that elevates your heart rate and increases blood circulation to your muscles. This type of exercise primarily works the muscles in your arms and legs, as well as your heart and lungs. Common forms of cardio include running, cycling, swimming, and jumping rope.

The level of intensity in which you perform cardio can range from low to high, depending on the type of activity and your fitness level. Low-intensity cardio involves activities such as brisk walking or leisurely biking, while high-intensity cardio consists of activities like sprinting or high-intensity interval training (HIIT).

Cardio has numerous benefits for overall health and well-being. It can help improve cardiovascular endurance, increase fat burning, reduce stress levels, and boost mood and energy levels. Incorporating cardio into your routine can also have positive effects on weight loss and body composition.

Why is Cardio Important During a Cut?

During a cut or cutting phase, individuals aim to decrease body fat while maintaining muscle mass. This is typically done through a combination of diet changes and increasing physical activity. Often times, people focus solely on their diet when trying to lose weight during a cut, but incorporating cardio into their routine can greatly enhance their results.

One reason why cardio is so important during a cut is that it helps create a calorie deficit. In order to lose weight, you must consume fewer calories than you burn. Cardio helps you burn more calories throughout the day by increasing your energy expenditure during and after the workout. This in turn creates a bigger calorie deficit and aids in weight loss.

Another benefit of including cardio during a cut is that it helps preserve muscle mass. When in a caloric deficit, not only does the body burn fat for energy but it may also break down muscle tissue for energy if there is not enough from food. Incorporating cardio into your routine can help prevent this muscle breakdown by sending signals to your body to preserve muscle mass.

Additionally, cardio has been shown to improve insulin sensitivity, which is the body’s ability to use glucose for energy. When you are in a cut, your body tends to produce higher levels of insulin, which can lead to fat storage and hinder fat loss. By performing cardio regularly, you can help improve this sensitivity and potentially prevent fat storage.

How Much Cardio Should You Do During a Cut?

The amount of cardio someone should do during a cut will vary depending on individual goals and fitness level. It is important to gradually increase the amount of cardio you do in order to avoid overloading your body and risking injury.

If weight loss is the main goal during a cut, it is recommended to do at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. This equates to about 30 minutes of moderate-intensity cardio five times a week or 25 minutes of high-intensity cardio three times a week.

However, if you already have a higher level of fitness and want to further enhance weight loss during a cut, increasing the frequency and intensity of cardio may be beneficial. This could include adding in an extra day or two of cardio per week or incorporating HIIT workouts into your routine.

In general, it is important to find a balance between diet and exercise during a cut. Doing too much cardio can put excess stress on the body and potentially hinder muscle growth or result in injury. It is always best to consult with a healthcare professional or certified trainer for personalized recommendations on how much cardio you should do during a cut.

The Best Types of Cardio for Cutting

While any form of cardiovascular exercise can be beneficial during a cut, there are certain types that are more effective than others in terms of achieving weight loss and maintaining muscle mass.

High-intensity interval training (HIIT) has gained popularity in recent years for its ability to burn more calories in a shorter amount of time when compared to steady-state cardio. HIIT involves short bursts of high-intensity exercise followed by periods of rest or low-intensity activity. This type of workout not only helps burn fat but also improves cardiovascular endurance.

In addition to HIIT, incorporating resistance training into your cardio routine can also be highly beneficial during a cut. Combining weights with cardio exercises not only helps build muscle but also increases calorie burn and can aid in weight loss.

If you enjoy outdoor activities, consider incorporating them into your cardio routine. Outdoor activities such as hiking, cycling, or swimming can be challenging and provide a change in scenery from traditional indoor cardio workouts.

Tips for Incorporating Cardio During a Cut

1. Start slow: If you are new to cardio or haven’t done it in a while, start with low-intensity exercises and gradually increase the intensity over time.

2. Mix it up: Doing the same type of cardio every day can become monotonous and can also lead to plateaus in weight loss. Mix up your routine by trying different forms of cardio, varying the

The Importance of Cardio During a Cut

In order to achieve a lean and toned physique, many individuals turn to cutting as a way to shed excess body fat. Cutting is a process that involves reducing your overall caloric intake and increasing physical activity in order to create a calorie deficit, ultimately leading to weight loss. While there are many key components involved in a successful cut, one that often gets overlooked is the role of cardio.

Cardio, short for cardiovascular exercise, is any form of physical activity that increases your heart rate for a sustained period of time. This includes activities such as running, cycling, swimming, and even brisk walking. While many people associate cardio with weight loss and burning calories, it holds special importance during a cut for several reasons.

Firstly, as mentioned before, the main goal of cutting is to create a calorie deficit. This means that you are burning more calories than you consume each day. Including cardio in your routine can help increase this calorie deficit by burning additional calories on top of those you are already cutting from your diet. For example, an hour of moderate intensity cycling can burn anywhere from 400-600 calories depending on your weight and intensity level.

In addition to increasing the overall calorie deficit, cardio also helps improve cardiovascular health and endurance. When cutting, it’s important not only to lose excess body fat but also to maintain your muscle mass. By including cardio in your routine, you can improve your cardiovascular health and increase endurance without putting excessive stress on your muscles like weightlifting or resistance training may do. This makes cardio an ideal addition to any workout plan during a cut.

Furthermore, cardio plays an important role in maintaining mental and emotional well-being during a cut. Cutting can be physically demanding and mentally taxing as you push through challenging workouts while also adjusting to lower calorie intake. Regular cardiovascular exercise has been shown to reduce stress levels and improve mood by releasing endorphins, the feel-good hormones, in the brain. This can help you stay motivated and focused on your goals during a cut.

The Right Amount of Cardio During a Cut

Now that we understand why cardio is important during a cut, the question remains: how much cardio should you be doing? The answer to this question is not straightforward as it ultimately depends on various factors such as your current fitness level, body composition, and goals.

For someone who is just starting their fitness journey or has a higher body fat percentage, incorporating more cardio may be beneficial for achieving quick weight loss results. However, for individuals who are already relatively lean and have been consistently doing cardio, excessive amounts of it can result in muscle loss. This is because the body may start using muscle protein as fuel during long periods of intense cardiovascular activity.

In order to determine the right amount of cardio for you during a cut, it’s important to consider your specific needs and goals. A general guideline to follow is to aim for 150-300 minutes of moderate to high-intensity cardiovascular exercise per week. This equates to 30-60 minutes of cardio five times per week. You can also incorporate high-intensity interval training (HIIT) into your routine, which involves short periods of intense activity followed by rest periods.

Another factor to consider when determining how much cardio you should include in your cut is the type of cardio you are doing. While steady-state cardio (continuous moderate intensity exercise) may burn more calories during the actual workout session, HIIT has been shown to increase metabolism and continue burning calories even after the workout is over. Therefore, a combination of both steady-state and HIIT cardio may be beneficial for reaching an optimal calorie deficit without sacrificing muscle mass.

Incorporating Cardio into Your Cutting Routine

Now that we know why and how much cardio should be done during a cut, the next step is to incorporate it into your routine properly. For optimal results, cardio should be done after weightlifting or resistance training. This is because weightlifting depletes muscle glycogen stores, making it easier for the body to rely on fat stores as fuel during cardio.

Another important factor to keep in mind is proper nutrition and recovery. Cutting already puts stress on the body, so adding excessive amounts of cardio without proper nutrition and rest can result in overtraining and injury. Make sure to fuel your body with nutritious foods and get plenty of rest for optimal recovery between workouts.

Additionally, it’s important to mix up your cardiovascular activities to prevent boredom and plateauing. Try different types of cardio such as cycling, swimming, or even group classes like kickboxing or dance cardio. Not only does this keep things interesting, but it also challenges your body in different ways.

In conclusion, including cardio in your routine during a cut is crucial for achieving a lean and toned physique. It not only increases the overall calorie deficit but also improves cardiovascular health, endurance, and mental well-being. To determine the right amount of cardio for you during a cut, consider factors such as fitness level, body composition, goals, and type of workouts being performed.

Q: How much cardio should I do during a cut?
A: The amount of cardio you should do during a cut depends on your fitness goals, current level of activity, and personal preferences. Generally, it is recommended to start with 3-4 days of cardio per week and gradually increase the duration or intensity as you progress.

Q: Can I do too much cardio during a cut?
A: Yes, doing too much cardio during a cut can have negative effects on your body. It can lead to muscle loss, decreased metabolic rate, and increase the risk of injury. It is important to find the right balance between cardio and strength training to achieve the best results.

Q: What is the recommended duration for cardio sessions during a cut?
A: The recommended duration for cardio sessions during a cut varies depending on individual factors. Generally, 20-45 minutes per session is sufficient for most people. However, if you are new to exercise or have any health conditions, it is best to consult with a professional before starting any new routine.

Q: How often should I change my cardio routine during a cut?
A: It is important to change your cardio routine every 4-6 weeks to prevent plateaus and keep your body challenged. This can include changing the type of cardio (e.g. from running to cycling) or adjusting the intensity and duration of your workouts.

Q: Is it okay to skip rest days and do cardio every day during a cut?
A: Rest days are crucial for muscle recovery and growth. Skipping rest days and doing cardio every day during a cut can lead to overtraining and hinder progress. Instead, aim for at least 1-2 rest days per week and prioritize proper nutrition and sleep for optimal results.

Q: How do I know if I am doing too much or too little cardio during a cut?
A: It is important to pay attention to your body’s response to your cardio sessions. If you are constantly fatigued, experiencing muscle soreness, or lack of progress, you may be doing too much cardio. On the other hand, if you are not seeing any changes in your body composition, you may need to increase the intensity or duration of your workouts. Consulting with a professional can also help determine the right amount of cardio for your specific goals and needs.

In conclusion, the amount of cardio during a cut is a highly debated topic within the fitness community. While some believe that increasing cardio is crucial for fat loss during a cutting phase, others argue that too much cardio can actually be harmful to muscle retention and overall progress.

Through this discussion, we have learned that there is no one-size-fits-all approach when it comes to cardio during a cut. It ultimately depends on individual goals, body type, and metabolism. However, there are certain principles that can guide us in finding the right balance of cardio for optimal results.

Firstly, it is important to understand the role of nutrition in a successful cut. No amount of cardio can compensate for a poor diet. Therefore, focusing on a calorie deficit through proper nutrition should be the top priority.

Secondly, incorporating high-intensity interval training (HIIT) into your cardio routine can be beneficial in burning more calories while maintaining muscle mass. Additionally, mixing up different types of cardio exercises and avoiding excessive amounts of steady-state cardio can also be effective.

It is also crucial to listen to your body and adjust accordingly. Pay attention to how you feel and perform during your workouts and adjust your cardio accordingly. Consistency is key but so is avoiding overtraining and injury.

Furthermore, strength training

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Genny Wilkinson Priest
Genny Wilkinson Priest began her journey into Ashtanga yoga in 2000 while working as a journalist in her native New York City. Initially drawn to the practice for its physical benefits, Genny soon discovered the profound mental advantages, especially during the challenging period following the 9/11 terror attacks.

Which she covered as a journalist for Reuters. Her professional career took her to Singapore, where she wrote for Time Magazine, and then to Paris, before she finally settled in London.

As her family expanded to include four boys, Genny decided to leave full-time journalism to immerse herself in yoga studies. She achieved certification as a Shri K Pattabhi Jois Ashtanga Yoga Institute Authorised Level 1 teacher, a British Wheel of Yoga teacher, and a Yoga Alliance-certified teacher.Genny’s passion for yoga philosophy led her to pursue a Master’s Degree in the Traditions of Yoga and Meditation at SOAS in London.

From 2024, Genny Wilkinson Priest has started writing an informative blog on the “Niche Name” niche. She writes informative posts and answers queries on topics that people seek in the niche. This transition marks a significant shift from her previous focus on journalism and traditional media to a more interactive and digital form of communication.

Genny’s blog aims to provide valuable information and foster a community of yoga enthusiasts who can learn and grow together. Her extensive background in both journalism and yoga practice ensures that her content is both authoritative and engaging.