Mind Pump: Raw Fitness Truth - 2655: Ten Cardio Hacks for Fat Loss, Health & Endurance

Episode Date: August 4, 2025

 Ten Cardio Hacks for Fat Loss, Health & Endurance Make cardio more effective. (1:12) Ten Cardio Hacks for Fat Loss, Health & Endurance. (3:28) #1 - Split it up. (4:05) #2 - Do it after meals. (8:13) #3 - Walking is the best for LISS. (11:20) #4 - HIIT for less time, more impact. (13:34) #5 - Do it after strength training. (15:29) #6 - Combine it with something growth-minded. (16:35) #7 - Don’t overdo it! (17:57) #8 – Play. (20:36) #9 – The more technical, the more you need to treat it like PRACTICE. (23:15) #10- Do high-rep squats and supersets. (25:26) Related Links/Products Mentioned Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Use the code MINDPUMP to get $350 off your very own Pod 5 Ultra. The best part is that you still get 30 days to try it at home and return it if you don’t like it – – Shipping to many countries worldwide. ** August Special: MAPS Muscle Mommy 50% off! ** Code MUSCLE50 at checkout ** Mind Pump # 2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly) Mind Pump # 1697: HIIT Training Doesn’t Work (Unless You Follow These Steps) Mind Pump # 1845: How to Do Cardio & Not Lose Muscle Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. William Seeds (@williamseedsmd) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts. Sal DiStefano, Adam Schaefer, and Justin Andrews. Cardio, you can use it for fat loss, longevity, endurance, but did you know there are hacks, 10 of them, that will maximize their effects. That's right, you'll burn more fat, you'll get more healthy, and you'll build more endurance. That's what we're talking about today. By the way, this episode is brought to you by a sponsor, 8 Sleep.

This is the most advanced sleep system in the world. It sits on your bed, it controls the temperature of your bed, and it uses AI technology to modify the temperature to maximize your individual sleep. Go to 8sleep.com, so spell it out, 8sleep.com forward slash mind mind pump if you use the code mind pump You get 350 off your own pod 5 ultra by the way, they ship to many countries

Worldwide you can also try for 30 days For free return it if you don't like it. So there's nothing to lose. We also have a sale this month Maps muscle mommy very popular workout program. It's half off, 50% off. Head over to MAPS Muscle Mommy dot com. Use the code MUSCLE50 for that discount. Here comes the show. Cardio training. It can be effective tool for fat loss. It can definitely help longevity and health and it's one of the best ways to exercise for endurance but a lot of people don't realize the way you do it, how you do it, when you do it, makes a difference.

There is a thing called cardio programming. Today we're gonna give you 10 hacks, 10 ways you can make your cardio far more effective. This is gonna be interesting. Cardio programming matters. I wrote down 10 for you already. Yeah. Well, so there's this belief,

there's a lot of truth to this, right, that strength training requires much more precise programming and then let's say cardio. There's a belief around cardio that just do it, right? Just do it and you'll get the benefit from it. And there is some truth. Strength training does require a lot more programming.

Things like sets and reps and tempo, and there's a thousand different exercises to choose from. A lot more of a learning curve with strength training. Definitely, now cardio, it's much more straightforward and simple and basic, but that being said, there are ways you can perform your cardio to make it far more effective than just doing it. And this is where I think a lot of people

make a mistake with cardio. They just do it, which is okay. There's nothing wrong with that. But there are ways that you can dramatically improve its effectiveness and make it. Yeah. It can be a lot more intentional, especially if you have very specific goals and, um, you know, if it's sports related, obviously you could kind of match that to a lot of what you actually experience within that setting in that sport.

And there's just ways to maximize your efforts. Don't you think the oversimplification of cardio, though, is where so many people go wrong? Yeah. I mean, I think part of that, it's relatively easy. You know, for any- Just get on a treadmill. Right, like it doesn't, like, to your point

about strain training, but because of that, I think it also gets- Overlooked. It will be abused and used improperly. That's right. of strain training, but because of that, I think it also gets. Overlooked. It will abused and used improperly. That's right. And so, and I think, at least in my experience of training the clients, most of them had the wrong

attitude towards it or the desired outcome they had, the cardio that they were applying was not the right way of doing it? Yeah, totally. Yeah, so to kind of paint the context, there are ways to make cardio more effective for fat loss, more effective for endurance, better for your health. There's also ways of doing cardio

that will improve your consistency or your adherence, right, because the number one problem with any structured workout is not- Showing up again. Yeah, it's not, is it the best workout? Am I doing this right? Do I pick the best machine?

Like, those are all things that you need to think about. But if you really look at the data, the challenge is, can I be consistent? So, some of the tips we're gonna give, the hacks that we're gonna talk about, are ones that dramatically improve consistency, because that's a very important thing to talk about. Let's talk about the first point.

It is more effective for health, endurance, and fat loss and the data trends in this direction. So there is some data that somewhat supports this but a lot of this is based off of our own experience that doing one hour cardio in the morning is less effective, especially for fat loss, than doing 30 minutes in the morning and 30 minutes later. For example, splitting up your cardio sessions is more effective.

It results in less wear and tear on the body, you tend to do it with a little bit more intensity. People tend to be consistent more often with it because if you miss one session, you don't miss all your cardio. You only miss half of it or a third of it. And bodybuilders have known for a long time that splitting up their cardio results in better fat loss

versus doing it all at the same time. And again, there's some data that shows that this may actually be the case. I haven't seen great studies on this, but it trends in this direction. So if you're an hour cardio, 45 minute cardio, three day a week type person, try splitting it up. I know there's a lot of emphasis on fatigue being a valuable part of this process.

However, I think that especially if you're looking at a performance element to it and the actual mechanics involved, how you run. And I think people just overlook that aspect of what you're actually doing within that session. And to be able to split it up and be more effective and efficient and hold yourself in better composure and perform the actual exercise that you're doing better is gonna serve you a lot. Well, I think also if your main goal is heart health

and burning more calories, i.e. burning fat, then you're better off doing this this way also. I just, breaking it up in shorter bouts throughout the day. It's kind of, I mean, I'd love to make popular this idea that we could do four or five exercises a day, four or five little bouts of, mini bouts of activity or know, activity or cardio, and you'd see tremendous benefit from that

in these like micro workouts. And so I think where it becomes a little more nuanced is when you have a very specific cardio goal. Like you're running a marathon. So obviously. Well then you wanna do it all at once. Yeah, then it makes sense. Or you're trying to mimic running up and down

the soccer field or the basketball court. Like, okay, it makes sense to mimic those things. But most people that pursue cardio are doing it for heart health or fat loss. And so if that's your pursuit, then this is one of the best ways to do it is just to break it up throughout the day and just create. And we share the story, all of us shared a similar story

in our experience of when the first like body, the body bug, which was the first like, you know, you know, metabolism reader or fitness tracker that ever existed. And what we found was in our clients, non cardio days, they were burning as much calories and just much activity because they were, you know were mowing the lawn and going grocery shopping. Yeah, they were just more active. That really flipped my whole mentality around cardio on its head because up until that point, I prescribed it. Oh, you need to do an hour here or a half hour here.

It was just like, oh shit, actually we're finding it's far more beneficial if you just have a busy day. So unpacking that and going, okay, how can I encourage my client to do these little 10 minute walks? It'll be as beneficial, if not more. And splitting it up also seems to contribute to better mental health and cognitive performance. Sustained energy throughout the day too? Yeah, so like, let's just say you do 45 minutes of cardio

three days a week in the morning. And you feel great and it's going good. If you were to break that up into two sessions, you would probably see better performance at work, better productivity and better cognitive performance. What we see with activity is that there is a long-term effect from activity. So exercise makes us healthier, makes us smarter, improves symptoms of depression and anxiety. But there's also this acute effect that seems to last for a couple of hours afterwards.

So it makes sense to divide it up to produce those type of feelings. And we see this with things like trigger sessions and walks throughout the day. Right? Brings us to the next point, which is if you can, doing it right after eating is one of the best ways to do cardio. The insulin sensitizing effects of this are remarkable. They truly are. I remember talking to Dr. Seeds about this.

It was off air and we were having conversations about postprandial walking. And I said, I was making a comment to him. I said, my best results with clients is always if they were to do a walk to time it after meals, they got the best results. And he said, this is where his exact words. He said, Sal, if everybody just walked

or did a little bit of activity after each meal, he said we'd solve a significant percentage of the diabetes in this country. When you move your muscles, when you move and flex your muscles, there's a receptor called Glut4 that moves to the outside of the muscle cell, which makes the muscle cells very receptive to blood sugar. It's sucking it in.

So when you eat and you're getting that sugar in your blood, now the muscles are far more sensitive and sucking up that sugar, utilizing it, and it means that you need less insulin. You have, you become more sensitive to insulin. Your blood sugar is more regulated. When it comes to health and longevity, that's one of the most important things.

They'll call, they'll say mitochondrial health, they'll say insulin sensitivity. Just moving after me, one of the worst things you do after eating is just sit. So in other words, now exercising, eating right before you exercise, there's a positive effect, excuse me, exercising and then eating,

there's also a positive effect there, but far more of a positive effect from exercising right after you eat. So one of the ways you can make your cardio more effective is to time it after you're done. One of my favorite parts about this hack is, a lot of the things that we communicate is, this is stuff that it takes a while for it to manifest.

You're not gonna show somebody 10 pounds of fat loss in a session, you're not gonna show somebody a pound of muscle, even a set, it takes a while for it to manifest. Like you're not gonna show somebody 10 pounds of fat loss in a session. You're not gonna show somebody a pound of muscle, even if it takes discipline and consistency. But this is one of those things that if I have a client that's never made an effort to do this, you will immediately feel better doing this. I mean, it was a big personal hack for me.

I remember with Katrina, it was with Katrina when I first started to do this where we just made this effort that after we had dinner, we just go for these little short little walks. And it was before we had a family, now we do it as a family. And it's like, I never felt so good about the meal, even when the meal isn't ideal.

Like just, you can tell. You don't get the sleepy groggy. Oh my God, you can just. Lots of things, yes, that midday lull, lots of times it avoids that, right? Cause yeah, lots of of when you're sitting after a big meal, it's like you just bonk. Oh, you feel lethargic and bloated and the energy dips and the opposite happens when you go for the walk. I feel an increase in

energy. I don't feel bloated. I feel like it gets digested really easy. And I think a lot of that has to do with what you're talking about is it just, and again, you feel it right away. So I love when I can give a client a tip around their habits that they can go apply and then report back and be like, oh wow, you're right, Adam. I noticed eating and then walking right afterwards and being aware of how I felt, I felt much better. That's right.

Now, when it comes to low intensity, steady state cardio, that's the kind of cardio that you just, you know, like you're just doing it. You're not like sprinting, you're not pushing yourself super hard. You're just moving. You're moving at a decent pace. The best form of that for most people is walking.

Nothing, almost nothing beats walking. And there's a lot of reasons for this. Number one reason, the number one reason being, most people can still walk with good technique. Thankfully we still walk every single day. We haven't reached the point yet where we hover like the cartoon, the animated film, Wally. So we can still walk so injury is low. Now running, most people don't run. They go pick up running suddenly to get fit and then they fight and we see why running has one of the highest rates of injury. Well, it's a skill, right? Walking, we could still do. Walking

doesn't require you to put on workout clothes. I could do it in the middle of the day. I can do it outside. I get to go outside. I can walk with other people. Consistency around different forms of cardio. You can see this in the data, in the surveys. Walking, when people adopt walking, they're far more likely to stay consistent than when they adopt other forms of cardiovascular activity. So when you're gonna pick a form of cardio that's low intensity, steady state, make it walking. It's the best.

Least friction, yeah. Now, I know there's a lot of controversy around the blue zones, but isn't this one of the few things that they all shared in common? That's right. Was that they all were in these areas where a lot of- Walking in community. Yeah, where in these walking-

In fact, when you look at the data on longevity and you look at cities that were designed before suburban towns were created, right, before the automobile became a big thing. So you go to old cities where owning a car or driving just isn't convenient. You walk to grocery stores, you walk to all, everything you need is within walking distance. People are leaner and healthier in all those places because they walk. What I find interesting about that stack,

because I've heard you tout that before, is that that's also taking into consideration all the smog and bullshit you're ingesting, and it's still better for you. So imagine if you're somebody maybe that lives further out and you just make an effort to clean air You're not yeah Yeah I would you would think that the benefits would be even better than somebody who's living right in the heart of the city walking

Around like that's right when it comes to having a little bit of time, but you want to make a big impact This is where high intensity interval training is amazing High intensity interval training doesn't need to be done for very long to reap a large benefit. I mean, you could do 12 minutes of it, burn the calories of a 30 minute, low intensity, steady state form of cardio.

It builds tremendous endurance in a short period of time. For athletic purposes, this is one of the best ways to do cardio. And it takes, it's a very short, so if you have like a short period of time, you're like, I have 12 minutes and I want to do some cardio to get the endurance benefits, get the fat loss benefits, hit, do hit cardio.

And the heart benefits. And the heart benefits. By the way, a great, excuse me, you can do high intensity interval training, for people who aren't familiar with that is, that's essentially a sprint followed by a break, where let's say if you were to do this with running you would sprint as hard as you can 15 seconds for 15 seconds then you'd walk until you coast then you'd

walk until you catch your breath and then you sprint again your heart rate down people always ask me what's the best way to do hit what machine what piece of cardio equipment I always pick the bike and here's why it requires a least technique let's join impact less join it like when I tell people to sprint and then walk like. It requires the least technique. Less joint impact. Less joint impact. When I tell people to sprint and then walk, people don't run very well, they hurt themselves. I tell them to swim, that requires a pool. A bike is easy.

Get on a bike, sprint real hard, 10, 15 seconds, and then just cruise until you feel your heart rate come back down and then repeat it. Do this for like 12 minutes. That's it and you just did yourself an effective HIIT session. Yeah, this follows the do as little as possible to elicit the most amount of change theory for sure. This is the cardio version of that. I think that this is any time I was getting ready for a show

this was the first bit of traditional cardio, even though it's not considered traditional. It's like the first bit of like, okay, I'm doing cardio with the intent of burning fat. This is how we do this. Yeah, this is my window. I have it's only 12 minutes. I just tack it on to the end of every workout and then that was pretty much what got me ready for stage perfect Which brings us to the next point which is if your goal is fat loss and you do both strength training and cardio It does make a difference in the order that you do them do your cardio after Strength training now if your goal is endurance and you would just want a lot of stamina endurance Then you would flip that you do your cardio first when it comes to fat loss

Doing it at the end after you do strength training is more effective why strength training is muscle preserving It's one of the challenges of losing body fat is keeping muscle, right? You don't want to lose muscle because your metabolic rate tends to slow down. It makes you know subsequent fat loss more challenging So you want that muscle, but then you want the additional benefit of the cardio. I gotta do both today, what do I do first, does it matter? It does.

Do it after the strength training, and it makes a big difference. Isn't the theory behind that too, that it's because you've depleted your glycogen stores and then you're now tapping over it? That's what bodybuilders say. Yeah, that's how we communicate it. Yeah, I don't think that's not really the case.

It's really about adaptation. The adaptation signal that you send first is the one that your body prioritizes. So the muscle building signal is the louder one. So you send that one first, and then at the end you can do your cardio. Next up, now here's a consistency hack. This is one of my favorite consistency hacks that I've ever recommended. It's one that I do if I ever do any form of cardio and that's to combine it with something like growth-minded. You will rarely see me just walk or do cardio without doing

something growth-minded like listen to a book or a podcast or something where I can almost get lost in. It makes the cardio enjoyable, and I find myself learning something at the same time. Now the other option of this is to do none of that, walk in nature and be present in nature. A lot of people don't necessarily have that available because they go outside just their neighborhood or whatever, which is fine too if you really wanna be present.

But in my experience, when I've had clients do this, they'll go through books and they'll learn different things and you can learn a lot while doing your cardio at the same time. This is such a good hack right here and I wonder how many people listen to audiobooks but don't, I mean I imagine probably the cars in the most popular place.

So I'm just trying to think of like where you listen to the most podcasts and audiobooks and I think this would be kind of a great reverse tip. Like if you're somebody who already likes to listen to podcasts or audio books, just walk, make an effort to walk instead of just sitting still while you're listening to that. And I think that would take you pretty far too. Totally. A hundred percent. All right. Next tip. This is where everybody messes up with cardio for fat loss. Don't overdo it. If you just, if you do tons and tons and

tons of cardio especially in combination with a low calorie diet, this is a recipe for muscle loss. You will lose muscle doing this. As your body adapts and tries to become a more efficient calorie burning machine, efficient meaning it learns how to burn less calories, it'll do this by causing you to lose muscle. The studies on this are pretty clear. Lots of cardio in combination with calorie deficit with no strength training results in a nice 40% of the weight you lose coming from muscle.

Terrible, right? That sets you up for failure in the future. Not to mention if you have extra time and energy, instead of doing cardio, spend it on strength training. Strength training's gonna offset those potential fat loss adaptations that you might get from a low calorie diet. Yeah, this is the place where I think most people go wrong.

Yeah. For still, I still think cardio is touted as the best way to lose fat, and it's, one, it's not. And two, I think people think the more I do it the more fat I'm going to lose and this is probably the number one thing that I have to fix if I you know adopt somebody after they've already been trying to figure out their fat loss journey on their own is getting them out of this really low calorie diet where they were doing excessive amount of

cardio in order to lose body fat almost Almost always, they're in this predicament where they're doing tons of cardio all week, their body is stalled out, and they're eating low calorie, and we have to inevitably reverse diet them out because they've overapplied the cardio. Yeah, I remember the first time that I started to become privy to this, was when I first started managing gyms

way back in 1998, I think it was. And I remember, you know, when you're managing gyms, you're in there all the time, especially for me. I was in there all the time. And you start to see the same members, right? And I'd see these members that were in there five days a week, and they were busting their butts on cardio.

They did nothing else but cardio, elliptical or treadmill or bike or whatever. And they all had 20, 30, 40 pounds of weight to lose. And I thought when I first got these gyms, I'd be like, oh, these are new members. And then I'd be there for a year and they come in every single day doing the same thing, lose no weight.

Like what is happening? Their bodies adapted. They had great stamina and endurance, but they weren't losing any more body fat. Getting them to cut some of that out, strength train up their protein would cause the fat loss. But that was the first time I saw it. In fact, in the gym industry,

we called those people cardio bunnies. They were just doing cardio, cardio, cardio over and over again and plateauing really, really hard. Next up, I think people forget that play is a great way to do cardio. This is the cardio you don't even count, because you're having a good time. Parents, if you're watching this and you got little kids

and you want more activity, go take your kids to the park and have a good time with them. You will do more cardio that way because it's fun, plus your kids get this great experience with you. Tag will wear you out. I mean, play hide and seek, tag, throw a ball throw a ball, a frisbee, you know, chase them, climb, hike, if you don't have kids.

Pick up game, basketball. Yeah, go play a pick up game or take your friends on a long hike, and like that's your, like when you turn it into something you enjoy, you do it. You end up doing it and then the fat loss and the health effects are just this wonderful side effect. You can't overstate this one. Yeah, this is I think the I get a majority of my cardio. This is exactly

This is the probably the most sustainable for most people also I just think about the generation coming up now with kids and tech and their Desire to want to sit in front of a TV and so not only is it probably really good for you as a As a parent or a potential parent but to create that like I mean weird I just talked to Katrina yesterday about this like I We we swam all day yesterday, and I just love the fact that I imagine if you track those calories Yeah, I mean I can't imagine how many calories my son was burning all day long Not thinking that we're doing that and he's just he's not being sedentary I'm not having to worry about him just sitting down in front of a TV or an iPad burning all day long, not thinking that we're doing that. And he's just, he's not being sedentary.

I'm not having to worry about him just sitting down in front of a TV or an iPad. And so, and then I'm also getting all this activity, right? So it's, so we're helping- And you're bonding with your kid. Yeah, it's just a, it's a win all the way around. It doesn't feel like that. And this is, I think how we typically advise most parents

for their kids, because people always ask, what kind of program should our kids run or what program is best for our kids? It's like man, just go play keep them active. You'd be surprised the the eating part you get a lot of Freedom and wiggle room on the diet part if they are just little kids Yeah sure if they just move and stay active what we see right now with childhood obesity is the lack of activity paired with all these terrible foods. And that just multiplies compounds

when they're sitting there doing nothing in front of an iPad or TV. What a great point because kids have been eating terrible diets for decades now. Yeah. When we were kids, the diets were terrible. Yeah. 80s and 90s we ate terrible food, but we moved a lot.

We were outside playing all the time. We were the bagel dog generation. Yeah, yeah. Bagel dogs and Hot Pockets. Hot Pockets. Yeah, directly cereals and garbage. It was terrible. But we were playing all the time.

Next up is the more technical the cardio form that you're doing, the more you need to treat it like practice and the less you need to treat it like a workout. This is the sports side right here. Yeah, so I'll tell a story. I've told this story before, I haven't told it in a while, but I remember years ago, I was going on a hike in the foothills here in the Bay Area in Silicon Valley,

and I'm a trainer at this time, so I'm going on a hike, and I watched probably four or five people pass me up who were running. Now, as a trainer, uh, I tend to look at people's biomechanics and movement. Okay. It's just what I do because this is my, this is my field and everybody's running by and I'm like, oh my God, that person's feet are, you know, supinating, that person's feet are pronating. Oh my God,

the way that they're striking the ground, like I could see knee injury, back injuries happening. I'm like, this is all terrible. And then this guy ran by and he was like a gazelle. I mean he just floated by me. He had perfect running biomechanics and then it dawned on me, you know running is something that humans when we practice we're actually better than any other animal at. Now not for speed but for endurance. We're phenomenal. We can actually outrun the top fit humans at running. We'll out distance pretty much any other animal. In fact I think maybe a hundred years ago these have this this famous

contest where they would have a human race a horse for distance and 50% of time the human would win. So we can actually if we practice we're actually phenomenal runners. So we have a big knee joint so we have big glutes while we're upright but we just stop running when we're kids and then we decide when we're 30 I'm gonna pick up running to get in shape. So what do we do? We buy running shoes and we run until we're tired. We don't pay attention to technique or form. We just stomp our flat feet on the ground. And the injury rates on running are through the roof. This is true for running, this could be true for cycling, this could be true for swimming. Jumping. If you pick a

form that the more technical the cardio is, treat it like you're learning the skill. You'll get far better results than if you treat it like I need to get as tired as possible. So if you're picking up running and you haven't run in decades, go outside and run, but to practice that technique. And when you get tired, you stop, because that's when your technique goes out the window. That'll give you way better results. Finally, this is a form of cardio, or should I say this will build endurance,

and it's not cardio. It has to do with strength training. Do some high rep squats, and do supersets in the gym, and you'll get plenty of endurance. Yeah, I mean, your heart rate is gonna be screaming. Yes. And that counts. If you're allergic to a treadmill or elliptical,

you hate that stuff, like in it's leg day, try this out. Go do 25 or 35 reps, you know, three sets of a barbell, you know, back squat with a 45 second or 60 second rest in between and tell me you're not gasping for air. This is the argument that's been made before that you never have to do any real cardio if you do something like this. If you have a typical 60, 90 day training cycle

and every cycle that you do, you have a three to four week run where you're doing 20 to 25 reps in your weight routine, you're gonna get incredible heart, stamina, endurance, and strength from just doing that. It takes a hell of a gas tank to be able to do that. And so there's something to be said about that. You technically could never get on a treadmill or ever get on an elliptical or bike or any of those things. You get tons of endurance.

And have plenty of endurance. I remember, I mean I remember having this debate with my buddies years ago when I was a trainer and I was doing any sort of cardio and we did a 10k. Now 10k isn't anything that crazy or impressive but it was me. But they looked at you like a meathead. Yeah, I was all meatheaded out, but I was training like this. I was training intense, a lot of supersets, a lot of training like that, and I was just like, I could get out there and do a 10k with you guys. And I beat my two buddies that trained for it specifically. And not to say that that would happen with every single person, but the point is you can get some decent endurance

even from just training like that. Cause that's a long set, especially when you're doing multiple sets like that. Absolutely. Look, if you like this podcast, you gotta find us on Instagram. Come look for us at at Mindpump Media. See you there.

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