Weekly Cardio Routine For Fat Loss #cardio #fatloss

5 Dec 2025 · 1 min

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1:02

In this instructional video, the presenter outlines a practical weekly cardio plan designed to support simultaneous fat loss and muscle gain. The core recommendations are: (1) walk 5,000–10,000 steps each day to boost metabolism; (2) add 1–3 extra cardio sessions per week, each lasting 15–30 minutes, using equipment like a treadmill or bike; (3) perform this supplemental cardio after weight‑lifting sessions or on rest days, avoiding cardio before lifts to protect muscle growth; (4) keep the extra cardio low‑intensity and at a low heart‑rate, as high‑intensity work hampers recovery and can increase cravings; and (5) recognize that cardio cannot compensate for a poor diet—nutrition remains the primary driver of fat loss.

Chapters

If you're trying to lose fat and build muscle at the same time, then here's exactly what your weekly cardio routine should look like. First, before you worry about any other cardio, you should be trying to walk 5,000 to 10,000 steps per day because this is the best way to increase your metabolism. Number 2, you can then look to add in 1 to 3 days a week of extra cardio, like one of these pieces of equipment here for about 15 to 30 minutes. And this cardio should be done after you lift weights or on a rest day. Doing too much cardio before will negatively impact you building muscle. And number 4, despite what most people think, this cardio should be done at a low intensity and low heart rate versus a high intensity, high heart rate. Too much high intensity means you can't recover from your weightlifting and it leads to way more cravings. And number 5, please do not think you can out-cardio a bad diet.