How to Create a Cardio Routine that Gets Results

StartFragmentNo no no you’re doing it all wrong lol.

Ok maybe YOU aren’t, but if you’re not getting weekly results and seeing real changes in your body….well then it is you.

Cardio, just like weight lifting needs to be strategic. I know “zzzzzzzz” snoozeville. But honestly it’s like we sometimes think if something is good, more will be amazeballs (I love this word) or that we can outsmart the system and obtain warpspeed results..

“No, no, no."

I know you, you were me a few years back. When I held onto an extra 10 pounds yet did, like 6x more cardio…

YES I said 6x more!!

I hate to admit it, but I liked eating as much as I wanted... and still being relatively lean. But the upsetting part was even with all the extra effort I wasn’t actually happy with my body. For me - doing less - resulted in a body I was finally crazy in love with...

Are you doing too much or too little?? Let’s find out!

Time to get strategically sexy results.

Don’t keep making these mistakes. Set a goal. Remove any and all excuses. And follow these guidelines;

1. If you do not want to lose body fat badly enough, you will continue to give yourself reasons not to work out. YOU MUST SET A GOAL FOR YOURSELF and let nothing stand in your way.

2. Drink freaking water! You can live weeks without food, but only days without water. (I would know. I want without food for a month...but that’s another story for another time) It is used in EVERY single physiological process your body undergoes including metabolism and weight loss.

3. Do more in less time - usually

In general 20-30 minutes of cardio 3-4 days a week is a good amount to aim general.

Keep in mind going for a leisurely walk will not sufficiently burn fat, unless you walk ten miles. Riding a stationary bike while relaxingly reading the paper will not burn much fat.

So let’s say we compared low-intensity, long-duration cardio of 60 minutes with 4-10 sets of 10-30-second all-out sprints. The long duration cardio (moderate intensity) decreased muscle size, while sprinting actually increased size.

Something to keep in mind.

4. Figure out your daily energy expenditure then minus 500 calories - don’t try to lose too fast or do too much cardio or you will funk up your body composition and slow your metabolism.

I recommend 50 percent via lowering calorie intake and 50 percent from cardio. Do BOTH for best results. - Please do this part right.

5. Your body type can more specifically help determine your cardio needs.

There are three main body types:
  • Ectomorph

  • Endomorph

  • Mesomorph

You can be somewhere in between on this scale. So a person may be an ectomorph but have mesomorphic tendencies.

  • Naturally-slim person

  • Smaller bone-structure

  • Can "eat whatever they want and not gain an ounce"

  • Fairly easy time losing fat - Cardio 2-3x per week is plenty

  • For ectomorphs to gain muscle they may need to lay off cardio training completely to have enough recovery energy to even build muscle

  • Weight training may also need to be less frequent in order to see results - 2-3x week

  • Heavyset end of the scale

  • Typically gains and holds onto fat easily and has a harder time losing

  • Tend to carry more muscle mass than the ectomorph

  • Needs to do more cardio to see significant fat loss. Minimum 3x per week, up to 5-6x

  • For an endomorph trying to gain muscle mass - continue to do cardio 2-3x per week

  • Naturally- muscular person

  • Gains muscle easily and lose fat easily.

  • Can get away with doing 1-2 sessions a week to lose fat

  • Have an easier time holding onto muscle while losing fat, which gives them a calorie-burning advantage (the more muscle you have, the more calories you burn in a day)

  • Mesomorphs trying to gain muscle, 1-2x week to maintain cardiovascular capacity

  • Can get away with doing more cardio without compromising results.

6. Type of cardio determines the quantity.

Low-Intensity - active recovery, such as walking or slow cycling
  • Can be done practically every single day (even several times a day) for longer periods of time

  • Easy for your body to recover from

  • Very little negative impact on muscle gain

  • Doesn’t yield big fat loss results

Moderate-Intensity - steady state, long duration, such as jogging or swimming, will need to be done a little less frequently.
  • Requires more energy both to perform and for your body to recover from

  • Can generally perform 4-6x per week at around 20 to 30 minutes each

  • Trying to gain muscle - reduce this amount to 2-3x per week

High-Intensity - HIIT, muscle sparing, such as sprinting and interval training, is the most challenging form of cardio and results in the greatest and fastest results.
  • Anything that you do as hard as you can for a short period of time could be considered high-intensity training

  • Intense weight training with short rest periods can be considered HIIT.

  • Extremely effective for fat loss. Burns a lot of calories during the activity while raising metabolism after the activity is done

  • Harder for your body to recover from

  • Training for fat loss, do 2-3x per week

  • Training for muscle gain, do 1-2x per week

Now make a plan.

Are you doing too much “active recovery?” Maybe all your sessions are balls to the wall and your body would benefit from a little more time off in between sessions.

Download this helpful content upgrade Ultimate Resource Guide to Cardio, I put together for you. Simple guide to help you plan out your week based on your body type, intensity and goals.

If you have any questions on how your cardio could be hampering your results shoot me a message on Mel Lauren Fitness on Facebook.

Let’s work on being crazy in love with our bodies and our lives!

Your ninja/unicorn coach,


Content Upgrade:The Ultimate Resource Guide on Cardio