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In this video I’m covering 5 common cardio mistakes people make when trying to lose fat. We’ll cover how much cardio you should do for fat loss, how it impacts muscle gain, the interference effect, timing of cardio around weight training, HIIT vs LISS, fasted cardio, considerations around NEAT and more.
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References
Cardiorespiratory Fitness & All-Cause Mortality Meta-Analysis:
Physical Activity & Weight Maintenance:
Cardio isn’t as Effective for Fat Loss as You’d Expect:
Interference Effect:
Warming Up & Performance:
Proximity of Cardio to Weight Training:
Cardio Intensity:
Volume of Cardio:
Fasted Cardio:
Calories Burned from Different Occupations:
(Dec 2015 Issue)
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Music:
Bankrupt Beats:
Written by Jeff Nippard
Filmed by Daniel Cooper, Jeff Nippard and Stephanie Buttermore
Edited by Jeff Nippard using Final Cut Pro
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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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How many days per week do you do cardio? I'm trying to see something…
CrossFit bros been real quiet since this came out
I do my weight training then 20-30min of incline walking
Source -trust me bro 💀
This is misinformation at worst or poorly presented information with an agenda at best.
Where you get that quilt though?
No one is talking about your rested metabolic rate. You are gonna burn most of your calories just by existing.
i reached about 332 pounds this may. started walking 2 miles a day and no diet change. barely any change. come june i was lowering to 2000 calories a day plus 4 miles a day and as of August 8 im 287
What I found really works for me is while working a desk job, and doing most of my hobbies from a desk is to use an elevating desk with a small treadmill underneath to walk at a slow pace all day, about 8 hours a day total. It's a steady slow pace so I often forget I'm walking, and results in about 7-8 miles a day. Doing this while restricting my calories to 1800-2000 per day (as a male) has reliably lost about 2 pounds per week. I'm sure that will drop off some as I lose more fat. I like this method because it keeps me from sitting all day.
I do some light to moderate weight training during that as well.
Just do cardio like running, swimming and walking and eat less it’s not that hard
Cardio = More Calories burned. Since my primary goal is weight loss, better eating habits combined with cardio every day has helped.
People that has never workout should do cardio heavy the first two months, i dropped 170 to 151 just walking 2-4 miles a day in 2-3 months.
Thoughts on a warmup mile run?
Dam problem for me is job is physical. 20k steps a day. I lift and I want to and need to do hiit and cardio training for sports performance aswell.
Excellent video, very informative! I'm male, 66, and diabetic and everyone is different. I had a sedentary life style for too long and lost strength in my legs, and ankles, which is really bad if you have neuropathy and arthritis like I have. I recently started using some light weights for the legs, arms, chest, and 30 minutes of slow paced cardio after ward every other day (Mon-Fri. and rest all weekend) and I have more strength now, I feel more stable on my feet, with less wobbling. I plan on increasing the speed of the cardio a little to a medium speed and no higher because it's been proven that if you exert/strain yourself too much it can raise your cortisol levels, and that isn't healthy. I recommend this workout for anyone with diabetes, it's easy to do, and it only takes about 3 hours out of your week.
Jesus so walking an hour a day is really fucking my muscle growth up
Monday:full body tues: ab endurance work, plyometrics 30 mins Zone 2 cardio Wed: full body Thurs: Ab strength work/very light plyometrics. Then zone 2 cardio 30 mins. Friday: full body with heavy lower body strength priority. Saturday: ab strength/plyometrics/zone 2 cardio. Sunday :rest. This is my current recomp schedule.
A Pessimist and An Optimist having casual conversation
Should cut videos to 6 or 7 minutes get message across in that much time
Lol No bro. Cardio is amazing.
If you are doing an excercise consistently and it's burning your fat than it's good for you to keep doing it you don't have to think if you are doing a mistake or not.
to me the biggest issue with HIIT is the subsequent overating. But i fixed that
Thanks Jeff for sharing this.
is there shame in wanting to do more and more cardio bc I genuinely enjoy it? (Not in an over-working myself way) I go to the gym when I can, as often as I can, but I seriously love biking, running on a treadmill and using a rowing machine much more than weight lifting. It's a fun activity to me, not a chore, so I do cardio significantly more and consistently than regular weight lifting or other forms of training.
Damm not smart to try out-train a bad diet hit home 😫
2:04 What app is this?
Down 56 since Dec 23 2025 with zero cardio. Resistance, keto and IF. these are great videos
no mention of zone 2 hr for fat loss in cardio?
I do feel the fasted cardio has been helpful in making me more metabolically flexible, However I do agree I use cardio to help but I think Cardio helps with fat loss more indirectly rather then just looking to burn calories to hit a calorie goal, I focus more on strength training and good diet to lose weight,
I do treadmill fasted 3 times a week, at about 35 min to keep me metabolically flexible and everything moving well, I do like to walk after dinner 3 to 4 times a week also for 30 min
Everything is working this way better then what I have done in the past
Awesome info. Amazing fact, giving birth can burn about 2,000 calories +/- a huge range obviously, but, it's a lot. Incredible that hospitals expect women to do this marathon workout fasted.
another question, im bulling now, but i do cardio as well, three days a week and i'm still being able to increase weight, about 10kg over 4 months, i do cardio for health benifit and before i start in gym i was runner for 3 years, so does cardio interfere with bulking stage ?
after watching this im concern about my training abs, i do them after running, in the gym as you instructed in another video, twice per week, cable crunch and leg raises. is this study also applies to the abs ?? thanks
Why were you using air pods and over ear headphones
If you want to burn 10k calories in a day.. swim.
jeffs right about everything, i use cardio VERY lightly before a workout only to bring my heartrate up a smidge, but thats it.
another great video!
What about calisthenics with cardio I’m good right now?
this gets worse because you are not eating simple carbs during your workouts
Lol
Lol another gym influencer claiming cardio is bad for you. Whatever you need to tell yourself to justify skipping cardio looool
I am doing a calorie deficit and going for 2 days pickleball sessions. What should I do at the gym. Currently I do incline treadmill walking at 3 pace and increasing incline from 3 to 9 in the 45 minutes. I also do chest press and leg press 3 sets each of 8 (along with a warmup set). But I can go to the gym only once or twice a week. Just here for help.
cardio not burning many calories is how humans became the top hunters on land. other animals can sprint really fast for very short periods of time but then have to rest to recover. humans can go very far on foot for a very long time with minimal recovery and calorie loss which is how we hunted things like woolly mammoths and giant sloths.
Mistake number 4: "doing too much cardio"
Explanation: "no evidence to support this"
That feeling when you don’t make any of these mistakes because you don’t do cardio
So if I wake up, walk my daughter to school and back (no incline ~20m total), go to the gym, lift, then do a bike for another 15m after as a cool down, THEN have my bacon & eggs & protein shake, I'm good? I tend to just have a protein water and protein bar for lunch and a lean meat protein salad for dinner.
Is doing this 3 days a week to start ok for losing fat and building muscle?
I just wanna be shredded and strength but have the cardio of Terance Crawford lol
10:45 is probably what you’re looking for
I have a decent amount of muscle. I don't want to get any bigger, but I need to get better at jiu jitsu and I gas out so quickly. Part of the problem is that I'm not good at jiu jitsu but I want to be able to go balls to the wall in a roll for 5 mins straight. I switched my program to basically mostly cardio with 2 days a week where I lift but I only use dumbells and I do more bodyweight excercises (bodyweight squats, push ups and chin ups). I want to lose 30 lbs of only fat between now and the end of june, plus I want to be able to go extremely high intensity in my rolls for as long as I can.
I’m 5’8 250, always been overweight, and am so lost on what to do to get right