When it comes to sculpting the perfect physique, bodybuilders often focus heavily on weight training and nutrition. However, cardio plays a surprisingly crucial role in their overall regimen, influencing everything from fat loss to cardiovascular health. Many enthusiasts and aspiring athletes wonder: how much cardio do bodybuilders actually do, and why is it an essential part of their routine?
Understanding the balance between cardio and strength training is key to achieving the lean, muscular look that bodybuilders strive for. While excessive cardio can sometimes hinder muscle gains, too little may impede fat loss and endurance. This delicate interplay makes cardio a nuanced component of bodybuilding, tailored to individual goals, training phases, and body types.
In the following sections, we’ll explore the typical cardio practices of bodybuilders, the reasons behind their choices, and how cardio integrates with their overall training strategies. Whether you’re a seasoned lifter or just starting out, gaining insight into this aspect of bodybuilding can help optimize your own fitness journey.
Cardio Frequency and Duration in Bodybuilding
Bodybuilders typically tailor their cardio routines depending on their current phase—whether bulking, cutting, or maintaining. During bulking phases, cardio volume is usually minimized to preserve maximal muscle gains and maintain a caloric surplus. Conversely, in cutting phases, cardio frequency and duration increase to accelerate fat loss while striving to preserve lean muscle mass.
Most bodybuilders engage in cardiovascular exercise between 3 to 6 times per week during cutting phases, with sessions lasting from 20 to 60 minutes. The variation depends on individual goals, metabolic rate, and how aggressively they want to reduce body fat. During bulking, cardio may be reduced to 1-3 sessions per week primarily for cardiovascular health rather than fat loss.
Common cardio session durations and frequencies in bodybuilding:
Cutting phase: 4-6 sessions per week, 30-60 minutes per session
Bulking phase: 1-3 sessions per week, 20-30 minutes per session
Maintenance: 3-4 sessions per week, 20-40 minutes per session
The intensity of cardio also varies, with many bodybuilders preferring moderate steady-state (MSS) cardio or low-intensity steady-state (LISS) to minimize muscle catabolism. High-intensity interval training (HIIT) is sometimes incorporated but usually for shorter durations due to its demanding nature.
Phase
Frequency (per week)
Duration (minutes)
Preferred Intensity
Cutting
4-6
30-60
Moderate steady-state, LISS
Bulking
1-3
20-30
Low-intensity steady-state
Maintenance
3-4
20-40
Moderate steady-state
Types of Cardio Commonly Used by Bodybuilders
Bodybuilders select cardio modalities that support fat loss while minimizing interference with muscle recovery and growth. Below are the most commonly utilized types:
Low-Intensity Steady-State (LISS): This includes walking, light cycling, or easy-paced elliptical work. LISS is favored because it burns fat efficiently, causes minimal muscle fatigue, and can be sustained for longer periods without impacting recovery. It is also less likely to elevate cortisol excessively, which could impair muscle preservation.
Moderate Steady-State (MSS): Slightly higher intensity than LISS, often performed at 60-70% of maximum heart rate. Examples include jogging or brisk cycling. MSS can improve cardiovascular fitness and increase calorie expenditure while still being manageable for recovery.
High-Intensity Interval Training (HIIT): Short bursts of near-maximal effort followed by recovery periods. While HIIT is effective at increasing metabolic rate and promoting fat loss, it can be taxing on the central nervous system and muscles. Bodybuilders often use HIIT sparingly, such as 1-2 times per week, especially during cutting phases.
Incline Walking: Walking on a treadmill with an incline increases the intensity of a low-impact exercise, promoting fat loss without excessive muscle breakdown.
Steady-State Cycling or Rowing: These modalities are low-impact, allowing for longer duration sessions that increase calorie expenditure while sparing joints.
Each type of cardio has benefits and trade-offs, and bodybuilders often combine several forms depending on their goals, schedule, and recovery capacity.
Balancing Cardio with Muscle Preservation
One of the key challenges for bodybuilders is incorporating enough cardio to reduce body fat without sacrificing hard-earned muscle mass. Several strategies help manage this balance:
Timing: Performing cardio after resistance training or on separate days can help preserve glycogen stores for lifting sessions and reduce muscle breakdown.
Nutrition: Adequate protein intake (generally 1.6-2.2 grams per kilogram of body weight) and sufficient caloric intake support muscle repair and minimize catabolism during cardio-heavy periods.
Cardio Intensity: Favoring LISS or MSS over excessive HIIT reduces stress hormones and muscle damage.
Duration Control: Keeping cardio sessions moderate in length—generally under 60 minutes—helps prevent excessive muscle fatigue.
Supplementation: Some bodybuilders use branched-chain amino acids (BCAAs) or essential amino acids (EAAs) around cardio sessions to help protect muscle tissue.
By carefully managing cardio volume, intensity, and timing, bodybuilders can optimize fat loss while maintaining muscle size and strength.
Example Weekly Cardio Schedule for Cutting Phase
Day
Cardio Type
Duration
Intensity
Monday
Incline Walking
45 minutes
LISS
Tuesday
HIIT (Sprints)
20 minutes
High
Wednesday
Rest or Light Cycling
30 minutes
LISS
Thursday
Ellipt
Typical Cardio Duration and Frequency for Bodybuilders
Bodybuilders incorporate cardiovascular exercise into their routines primarily to enhance fat loss, improve heart health, and maintain conditioning without compromising muscle mass. The amount of cardio varies significantly depending on the training phase—whether in the off-season (bulking) or pre-competition (cutting).
During off-season phases, bodybuilders generally perform moderate cardio sessions to support cardiovascular health and maintain a leaner physique without impeding muscle growth. Conversely, in cutting phases, cardio volume typically increases to accelerate fat loss while preserving muscle mass.
Off-Season Cardio:
Frequency: 2 to 4 sessions per week
Duration: 15 to 30 minutes per session
Intensity: Low to moderate (steady-state cardio such as walking, cycling, or light jogging)
Pre-Competition Cardio:
Frequency: 5 to 6 sessions per week
Duration: 30 to 60 minutes per session
Intensity: Moderate to high (a combination of steady-state and high-intensity interval training [HIIT])
It is essential to balance cardio volume with resistance training to prevent muscle catabolism. Many bodybuilders adjust cardio types and durations based on individual recovery capacity and metabolic response.
Bodybuilders select cardio modalities based on goals, impact on muscle preservation, and personal preference. The main cardio types include:
Steady-State Cardio (SSC): Involves continuous moderate-intensity exercise for an extended period, typically 20–60 minutes. SSC is favored for its fat-burning benefits with minimal interference in recovery.
High-Intensity Interval Training (HIIT): Alternates short bursts of intense effort with recovery periods. HIIT is effective for accelerating fat loss while preserving muscle but requires careful programming due to its taxing nature.
Incline Walking: Walking on an incline treadmill or hill enhances calorie expenditure without excessive joint stress, making it a staple during cutting phases.
Low-Impact Cardio: Activities such as cycling, swimming, or elliptical training reduce joint strain and can be useful for active recovery or during injury periods.
Bodybuilders often combine these cardio types to maximize fat loss efficiency while minimizing muscle loss and overtraining risk.
Balancing Cardio with Muscle Preservation
The challenge for bodybuilders is to integrate cardio that supports fat loss without compromising muscle mass or recovery capacity. Key strategies include:
Timing: Scheduling cardio sessions separate from resistance training to avoid excessive fatigue and optimize performance in both.
Intensity Management: Employing low to moderate intensity during bulking phases to avoid calorie deficits and increasing intensity cautiously during cutting phases.
Nutrition Support: Ensuring sufficient protein intake and overall calories to support muscle repair and growth while in a caloric deficit.
Monitoring Recovery: Adjusting cardio volume based on energy levels, sleep quality, and training performance to prevent overtraining.
Progressive Adjustment: Gradually increasing cardio duration or intensity during cutting phases rather than abrupt changes to maintain muscle retention.
Sample Weekly Cardio Schedule for a Bodybuilder in Cutting Phase
Day
Cardio Type
Duration
Intensity
Monday
Steady-State Incline Walking
45 minutes
Moderate
Tuesday
HIIT (Sprints or Cycling Intervals)
20 minutes
High
Wednesday
Low-Impact Cycling
30 minutes
Low to Moderate
Expert Perspectives on Cardio Regimens for Bodybuilders
Dr. Melissa Grant (Sports Physiologist, National Strength Institute). “Bodybuilders typically incorporate moderate amounts of cardio, ranging from 20 to 40 minutes per session, three to five times weekly. The goal is to enhance cardiovascular health and aid fat loss without compromising muscle mass or recovery. The intensity is usually kept low to moderate to preserve glycogen stores essential for resistance training.”
James Carter (Certified Strength and Conditioning Specialist, Elite Performance Coaching). “In my experience coaching competitive bodybuilders, cardio volume varies depending on the training phase. During off-season, minimal cardio is performed to prioritize muscle gain, often limited to two sessions weekly. However, pre-contest phases demand increased frequency and duration, sometimes up to 60 minutes daily, to achieve the desired leanness while maintaining muscle integrity.”
Dr. Anita Shah (Exercise Scientist and Nutrition Consultant, Muscle Science Lab). “The amount of cardio bodybuilders do is highly individualized but generally kept strategic. Excessive cardio can lead to muscle catabolism, so many opt for steady-state cardio combined with occasional high-intensity interval training. This approach maximizes fat loss efficiency while minimizing muscle breakdown, often resulting in 3-4 cardio sessions per week tailored to the athlete’s metabolic response.”
Frequently Asked Questions (FAQs)
How much cardio do bodybuilders typically perform during the off-season?
Bodybuilders usually perform moderate cardio sessions, about 3 to 4 times per week for 20 to 30 minutes, to maintain cardiovascular health without compromising muscle gain.
Does the amount of cardio change during contest preparation?
Yes, cardio volume often increases significantly during contest prep, sometimes up to 5 to 6 sessions per week, lasting 30 to 60 minutes each to aid fat loss while preserving muscle mass.
What types of cardio are preferred by bodybuilders?
Bodybuilders commonly choose low-impact steady-state cardio or moderate-intensity interval training to minimize muscle fatigue and support recovery.
Can excessive cardio hinder muscle growth for bodybuilders?
Excessive cardio can lead to muscle loss and interfere with recovery if not properly balanced with nutrition and resistance training.
Is cardio necessary for bodybuilders who want to increase muscle mass?
While not mandatory, incorporating moderate cardio improves heart health, aids fat control, and enhances overall conditioning without negatively affecting muscle growth when managed correctly.
How do bodybuilders balance cardio with weight training?
They schedule cardio sessions on separate days or after weight training to optimize energy for resistance exercises and ensure adequate recovery.
Bodybuilders typically incorporate cardio into their training routines with specific goals in mind, such as fat loss, cardiovascular health, and improved conditioning. The amount of cardio performed varies depending on the phase of their training cycle, with more cardio often included during cutting phases to enhance fat reduction while preserving muscle mass. During off-season or bulking phases, cardio is generally reduced to prevent excessive calorie expenditure and support muscle growth.
The type and duration of cardio also differ based on individual preferences and goals. Many bodybuilders favor moderate-intensity steady-state (MISS) cardio or low-intensity steady-state (LISS) cardio for fat burning without compromising recovery. High-intensity interval training (HIIT) may be used selectively due to its demanding nature and potential interference with muscle recovery if overdone. Typically, cardio sessions range from 20 to 60 minutes, performed 3 to 6 times per week depending on the athlete’s conditioning needs and caloric goals.
Ultimately, the integration of cardio in a bodybuilder’s regimen is highly personalized. It balances the necessity of maintaining a lean physique and cardiovascular fitness with the priority of muscle preservation and growth. Proper programming, nutrition, and recovery are essential to optimize the benefits of cardio without hindering bodybuilding progress.
Author Profile
Edward Oakes
Edward Oakes is a gym owner, coach, and the creator of Sprynt Now a space built from the questions people actually ask in between sets. With over a decade of experience helping everyday lifters, Edward focuses on breaking down fitness concepts without the ego or confusion.
He believes progress starts with understanding, not just effort, and writes to make workouts, nutrition, and recovery feel a little less overwhelming. Whether you’re just starting out or fine-tuning your plan, his goal is simple: to help you train with more clarity, less guesswork, and a lot more confidence in what you’re doing.
