A lot of lifters love to trash cardio, claiming it kills your gains and that lifting weights should be your sole focus. Honestly, that’s nonsense. Cardio isn’t just about aesthetics—it’s about your health. Cardiovascular disease remains the leading cause of death, and neglecting your heart health is a mistake.
Here’s my current cardio routine:
🏃🏻♂️Zone 2 – 120 minutes per week
I throw on a weight vest and set the treadmill to keep my heart rate steady at 120 bpm. I usually break this into either three 40-minute sessions or four 30-minute sessions, typically done after weight training.
🏃🏻♂️HIIT – 2 sessions per week (15 minutes each)
My go-to format here is 20 seconds on, 40 seconds off, repeated for 15 minutes using either a SkiErg or battle ropes.
In total, I’m clocking 150 minutes of cardio per week, spread across about five sessions. Prioritizing your heart health isn’t optional—it’s essential. Let’s take care of the engine that keeps us running.
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