How Long Should You Do Cardio After Strength Training for Effective Fat Loss?

Strength training first, then cardio.

When training in the gym, many people recommend starting with strength training before moving on to cardio. While some may not understand the reasoning behind this sequence, a key question arises: How long should you do cardio after strength training for the best fat-loss results?

When the body lacks energy, substances like fat and protein are broken down into energy for fuel, a process known as gluconeogenesis. The issue with gluconeogenesis is tied to negative energy balance and glycogen stores. Fat loss is closely linked to this energy deficit. Therefore, after strength training, it's recommended to limit cardio to no more than 30 minutes to prevent the body from depleting its energy stores, which can trigger gluconeogenesis.

Additionally, glycogen replenishment should be adequate. Studies have shown that when glycogen stores are full, the body significantly reduces its reliance on protein for energy. Typically, after strength training, you can replenish carbohydrates before doing cardio, with a running time of no more than 30 minutes for optimal results.

Whether aiming for fat loss or muscle gain, strength training can yield excellent results. Cardio should last at least 30 minutes to fully deplete muscle glycogen, after which fat is burned. Starting with strength training followed by cardio enhances the burning of stored glycogen, significantly improving fat-burning efficiency. By consistently incorporating cardio, you can push past your physical limits and further enhance your overall fitness.