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How Many Times Per Week Should I Do Cardio? (MORE IS NOT ALWAYS BETTER)

On today’s episode of Live Lean TV, I’m answering the often asked question, how many times per week should I do cardio?
✔ Live Lean Sprint 2.0:

✔ You SHOULD NOT Be Doing HIIT Cardio IF… (Pros and Cons of HIIT Cardio):
✔ You SHOULD NOT Be Doing LISS Cardio IF… (Pros And Cons Of LISS Cardio):
✔ How To Do HIIT Cardio Correctly (Stop Making This Major Cardio Mistake):

✔ Blog Post:
✔ Podcast:

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How often should you do HIIT cardio workouts?

In Live Lean Sprint 2.0, we’ve provided you with various workout schedules based on your specific fitness level.

For example, someone with a primary goal to burn fat, would incorporate more cardio workouts, then someone with a goal of building muscle, while minimizing fat gain.

Also, someone who is looking to compete in a fitness show or get ready for a photoshoot, would also incorporate more cardio workouts, than someone just training for general fitness.

If you are training simply for everyday fitness, our program recommends 2-3 cardio sessions per week. These cardio workouts are comprised of HIIT cardio workouts, also known as high intensity interval training.

We’ve also included LISS cardio workouts, also known as low intensity steady state cardio.

If your goal is to grow muscle, while minimizing fat gain, we recommend 1 HIIT cardio workout per week.

Should I use the treadmill, elliptical, bike, or stair master?
In Live Lean Sprint 2.0, we’ve created cardio workouts using the most common pieces of cardio equipment, in most conventional gyms.

These cardio machines include the:
– treadmill
– ellipitical
– stairmaster
– upright cycle bike
– rower

As well as bonus cardio workouts that use the:
– outdoor stairs and/or home stairs
– track
– swimming pool

Even if you don’t have access to one of the mentioned cardio machines, most of the cardio workouts in Live Lean Sprint 2.0 are adaptable to be used on any cardio machines.

We’ve also programmed lower impact cardio workouts using the elliptical machine, the bike, the rower, and the swimming pool.

Plus, cardio workouts outdoors at a track, on a field, or on the outdoor stairs.

The point is, what’s more important than the type of cardio machine, is that you actually do the workout.

I do recommend you try and stick to the workouts designed for each specific cardio machine.

However, the cardio workouts can pretty well be transferable to your favorite cardio machine.

When should you do HIIT cardio workouts?
I typically recommend completing your HIIT cardio workouts on non-weight lifting days.

Also, when possible, try to schedule your HIIT cardio workouts away from the day before and after your leg workouts.

This way the muscles in your legs are ready to lift, and have proper recovery time to repair and grow.

I also don’t recommend completing your HIIT cardio workouts before your resistance training workout.

If you have to combine your cardio workouts at the same time as your resistance training workouts, always do HIIT cardio after your weights.

However, it’s best to do cardio on non-weight lifting days or spaced out earlier, or later in the day.

After your resistance training workout, it’s best to grab your post workout shake, and start the recovery process.

Too much cardio can over stress the body, creating excessive production of the stress hormone called cortisol.

When produced in excess, cortisol can lead to belly fat storage.

Of course, this is the opposite results we are looking to accomplish with our workouts.

This is why is more important to follow a properly structured cardio workout program, so you can train smarter, rather than training more.


Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad Gouthro and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for 2 new fitness and nutrition shows every week!

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16 thoughts on “How Many Times Per Week Should I Do Cardio? (MORE IS NOT ALWAYS BETTER)

  • Definitely going to try to go workout soon.. I've been saying that for these passed few months now but keep on procrastinating.. I lost 30 pounds in 2017 within 6 months by doing cardio 4 times week along with lifting weights (so everytime I lifted weights because I only worked out 4 days per week).. but I think that was overdoing it, because around mid 2018 I just stopped going to the gym completely, became lazy and started drinking beer and gained pretty much all that I lost back.. maybe I should do cardio only 2 days a week with lifting weights 4 days a week so that I don't get burned out. maybe just go walking on my days when i'm not lifting to balance it out.

  • I was with you until you stated, cardio everyday will make your stomach grow??? Shoot, tell that to the marines who do cardio everyday and come out in top shape. Tell that to the Navy Seals who do vigorous running everyday; tell that to the inmates in prison who do nothing but run marathons all day.

  • Jess where do your leggings? They all look low rise and that’s what I want. Can’t find any like that anywhere. Thank you!!

  • Thanks so much for this video. I've always been under the impression that your supposed to do cardio everyday whether you lift weights or not.

  • I just watched your proposal video. That was cool! I didn’t know you were from Halifax. I am from Marshfield. Now I like you even more! ?Also you have clearly helped Jess get a really lean muscular body because I can see a huge difference in her physique from in that video to now. Kudos to you! All the best to you both! ??

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