Many lifters worry that adding cardio will hurt their strength and muscle growth. The belief that cardio “burns muscle” has led some to avoid it altogether. When done right, cardio can boost your performance. It helps with recovery and improves body composition too. Plus, it won’t harm muscle growth.

The key is strategic integration. Pick the right type, intensity, frequency, and cardio timing to support your weight training.

In this article, we’ll cover:

  • The benefits of incorporating cardio into a muscle-building program
  • The best types of cardio for muscle retention
  • How to structure cardio sessions without hindering muscle gains
  • Cardio mistakes to avoid when building muscle

By the end, you’ll know how to balance cardio and strength training for the best results.

Benefits of Cardio for Muscle Growth

Muscular man lifting weights at a gym, focusing on arm exercise.

Many lifters skip cardio because they worry about losing muscle. But a well-planned cardio routine can provide many benefits.

1. Enhances Recovery

Low-intensity cardio boosts blood flow to muscles. This brings in oxygen and nutrients, and it helps remove waste products. This can speed up recovery between workouts and reduce soreness.

2. Supports Fat Loss Without Muscle Loss

Strategic cardio helps burn fat and keeps your muscles intact. This approach can make your physique more defined. This is especially useful during a lean bulk or cutting phase.

3. Improves Work Capacity and Endurance

A stronger heart and blood system lets you train harder. You can also recover faster between sets. This leads to better strength gains.

4. Promotes Heart Health

Lifting heavy can strain the heart. Adding cardio helps heart health. It lowers the risk of heart disease and improves circulation.

5. Prevents Excessive Fat Gain During Bulking

During a muscle-building phase, some fat gain is inevitable. Cardio helps manage fat gain. It also lets you eat more calories to support muscle growth.

Best Types of Cardio for Muscle Building

Not all cardio is created equal when it comes to muscle preservation. Some forms are more effective at burning fat while minimizing muscle breakdown.

1. Low-Intensity Steady-State (LISS) Cardio

LISS involves maintaining a moderate, steady pace for a longer duration.

Example Workouts:

  • Brisk walking (30-45 minutes)
  • Light cycling
  • Incline treadmill walking

Why It’s Good for Muscle Building:

  • Burns fat without interfering with muscle recovery
  • Reduces stress and promotes blood flow
  • Doesn’t cause excessive fatigue

2. High-Intensity Interval Training (HIIT)

HIIT consists of short bursts of intense exercise followed by recovery periods.

Example Workouts:

  • 20-30 seconds of sprinting, followed by 60 seconds of walking
  • Jump rope intervals
  • Rowing machine sprints

Why It’s Good for Muscle Building:

  • Time-efficient (only 15-20 minutes needed)
  • Increases post-exercise calorie burn (EPOC effect)
  • Helps maintain conditioning without excessive muscle loss

Caution: Too much HIIT can interfere with muscle recovery, so limit it to one to two weekly sessions.

3. Moderate-Intensity Cardio (MISC)

This falls between LISS and HIIT in terms of intensity.

Example Workouts:

  • Jogging at a steady pace
  • Rowing at moderate intensity
  • Cycling for 20-30 minutes

Why It’s Good for Muscle Building:

  • Improves endurance without excessive stress
  • Helps manage body fat during bulking phases

Note: Use moderate-intensity cardio carefully. It can affect leg recovery if you’re doing heavy squats or deadlifts.

How to Structure Cardio Without Losing Muscle

Now that we’ve discussed the best cardio types let’s explore how to add them to a muscle-building routine.

1. Prioritize Strength Training

Your weight training sessions should always take priority. Cardio should complement your strength training, not replace it.

2. Do Cardio on Non-Lifting Days or After Lifting

  • Best Option: Perform cardio on rest days to avoid interference with strength gains.
  • Second Best Option: Do cardio after weight training. This helps keep your energy for heavy lifts.

Don’t do cardio before lifting. It can use up glycogen stores and lower your strength.

3. Keep HIIT Sessions Short

HIIT is effective. However, it should be limited to 15-20 minutes, one to two times a week. This helps prevent too much fatigue and muscle breakdown.

4. Control Cardio Volume

Too much cardio can create a caloric deficit, leading to muscle loss. Stick to:

  • LISS: Three to four times per week (30-45 minutes)
  • HIIT: One to two times per week (15-20 minutes)
  • MISC: Two to three times per week (20-30 minutes)

5. Eat Enough Calories and Protein

When you add cardio to a muscle-building plan, eat enough calories and protein. This helps your muscles recover.

  • Protein Intake: 1.0-1.2 grams per pound of body weight
  • Caloric Surplus: Ensure a slight calorie surplus if your goal is bulking

Common Mistakes to Avoid

1. Doing Too Much Cardio

Excessive cardio can lead to muscle loss and hinder recovery. Keep it moderate to avoid overtraining.

2. Neglecting Strength Training

Cardio should support, not replace, your resistance training. Prioritize progressive overload in your lifts.

3. Performing High-Impact Cardio Too Frequently

Exercises like sprinting, jumping, or intense HIIT can strain joints and muscles. This stress can slow down recovery. Balance it with low-impact options like cycling or incline walking.

4. Ignoring Recovery

If you add cardio, prioritise sleep, hydration, and mobility work. This helps optimise muscle growth.

5. Underestimating Nutrition Needs

Adding cardio without changing your calorie intake can create a caloric deficit. This may slow down your muscle gains.

Sample Weekly Plan: Strength and Cardio Balance

Day Workout
Monday Strength Training (Upper Body) + LISS (30 minutes)
Tuesday Strength Training (Lower Body)
Wednesday Rest or LISS (45 minutes)
Thursday Strength Training (Upper Body) + HIIT (15-20 minutes)
Friday Strength Training (Lower Body)
Saturday Moderate-intensity cardio (30 minutes)
Sunday Rest / Active Recovery (Walking, Yoga)

Conclusion: How to Incorporate Cardio into a Muscle-Building Program

A woman in a black sports bra and a man in a gray shirt are cycling

Cardio doesn’t have to be the enemy of muscle growth. When structured well, it boosts endurance, improves fat metabolism, and supports fitness. Plus, it won’t sacrifice your gains.

Key Takeaways:

  • Choose the correct type of cardio (LISS, HIIT, or moderate-intensity)
  • Prioritise weight training before cardio
  • Perform cardio after lifting or on rest days
  • Limit HIIT sessions to one to two times per week
  • Eat enough calories and protein to fuel recovery

Integrating cardio can help you build muscle, stay lean, and boost your fitness. You can do this without losing strength gains.