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Cardio doesn’t burn as many calories as you think. A 30-minute jog only burns about 300 calories—that’s one cookie. Plus, it spikes hunger, can lead to muscle loss if overdone, and your body adapts quickly, making it less effective over time.

While High-Intensity Interval Training (HIIT) sounds great on paper, it can increase cortisol, raise cravings, and lead to overeating. That’s why it often backfires when your goal is sustainable fat loss.

What to Do Instead:

1. Create a Calorie Deficit

Aim to lose 0.5–1% of your bodyweight per week
Reduce calories to about 80% of your maintenance level
Use the FAST method (bodyweight × 14–18) or SLOW method (track weight and intake over 2 weeks) to estimate maintenance calories

2. Track Your Steps First

Target 10,000–12,000 steps per day
Start with 7,000 or increase by 1,000 each week if needed
Walking is a low-stress way to burn calories without impacting recovery

3. Add Zone 2 Cardio (2–3x/week)

Perform 20–30 minutes post-lift on an incline treadmill or bike
Keep your heart rate at 60–70% of your max (220 minus age)
Benefits include improved cardiovascular function, insulin sensitivity, and stress reduction

4. Include Sprint Training (1–2x/week)

Burns more calories in less time
Preserves muscle while cutting
Improves hormone profile (growth hormone, testosterone, adrenaline)
Requires proper recovery to avoid burnout

My Current Cardio Routine:

10,000–12,000 steps per day
Zone 2 cardio after workouts 2–3 times per week
Sprint sessions 1–2 times per week using bike, sled, or track
Strength training 3–5 times per week with compound lifts and progressive overload

Key Takeaways:

1. You can’t out-cardio a bad diet
2. Prioritize steps first
3. Add Zone 2 cardio second
4. Use sprints strategically
5. Be cautious with HIIT unless it’s part of a well-planned routine
6. Focus on strength training for long-term fat loss and muscle retention