When Is the best time to do Cardio?

First, before I answer this question let me start with the type of cardio I recommend because this makes a huge difference when I explain when it should be implemented for optimal and rapid results. 

Unless you are extremely obese, have major joint issues, or have a disability that prevents you from performing high intensity training then I am going to address this question with high intensity cardio in mind.

High Intensity Interval Training (HIIT) involves intense, fast, short duration cardiovascular training that involves switching between moderate/slow and very intense exercise bouts. It is far more taxing than the traditional long, slow cardio sessions that are commonly seen in the cardio room of nearly every gym that you walk into. The constant change between fast and slow is not only a lot more challenging, it also burns a lot more calories – and in far less time.

 IS HIIT BETTER FOR BURNING FAT? The answer is a definite yes! If you jump on an exercise bike and do a traditional slow to medium cardio session you might burn 400 calories in your session. Jump on the same bike the next day and do an intense HIIT program and you might burn 420 calories.

Big deal, you say.

The real difference between low intensity cardio and HIIT is that with slow cardio, the calorie burn essentially stops when you hop off the bike. With HIIT training, however, the main benefits actually come after your workout is over. 

This is due to a phenomenon known as EPOC, which stands for Excess Post Exercise Oxygen Consumption. It is commonly known as the after-burn effect. It means that your body keeps on burning calories at a higher rate than normal after your workout is over. This keeps going between 16 and 24 hours after your training session is over.

 For that reason, you shouldn’t pay too much attention to the calorie counter on the machine that you’re working on – that’s just the start of the story!

 WHO SHOULD DO HIIT TRAINING? 

HIIT is for anyone who is looking to lose fat rapidly while simultaneously building muscle. I know, you’ve heard it’s impossible to build muscle while you are cutting weight and in a caloric deficit. Thankfully that’s been proven false with several studies and thousands of clients I’ve worked with over the years! 

Doing both simultaneously is considered “Re-comping”, and I’ve done it several times personally and again, I’ve helped tons of people over the years successfully recomp! 

A bit of a disclaimer though… If you are a person who has chronic problems with your joints, lower back issues or suffer from high blood pressure, you should consult your doctor before starting on a HIIT Program. These issues don’t necessarily prevent you from doing HIIT, it’s just better to be safe than sorry!

The best exercise options for HIIT training are simple movements that you can do that generate lots of power. Typically when your hips are involved in generating power you are going to be benefiting from this type of training. Cycling, sprinting, pushing sleds and rowing are great options. Not only does this type of training burn lots of calories and cause the after-burn effect but it also helps release anabolic hormones responsible for building muscle! This type of training isn’t easy, but it’s amazingly effective!

So now, to answer the question, “when is the best time to do cardio”, my recommendation is either separate from your resistance training session, or immediately after your workout. Never before your resistance training workout. 

For example, if you can do a 10 to 20 minute HIIT workout in the morning and then resistance training workout several hours later then that would be ideal. However, I realize not everyone has time to schedule two workouts in a day, therefore, if you only have time to workout once then you should give your resistance training workout 100 percent effort and then follow that workout with your HIIT session.