As a trainer, I am often asked about the benefits of cardio training as opposed to strength training as it pertains to bodybuilding and fitness. Most bodybuilders’ goals are to build muscle mass, shape and definition.
What Is Cardio Workout?
Cardio exercises, short for cardiovascular exercise, refers to any activity that raises your heart rate and keeps it elevated for a sustained period. It includes exercises like running, cycling, swimming, and brisk walking. The main goal is to strengthen the heart and lungs, improve endurance, and burn calories. Regular cardio also supports fat loss and boosts overall metabolic health.
Do Bodybuilders Do Cardio?
Do bodybuilders do cardio? Yes – both bodybuilders and figure athletes include cardio, though the duration and intensity vary. If building muscle were the only goal, cardio wouldn't be necessary. But staying lean is essential to show muscle definition. The challenge is that too much cardio can lead to muscle loss, as the body starts using muscle tissue for energy along with fat and glycogen.
"BODYBUILDERS TEND TO HAVE LARGE FULL ROUND MUSCLES AND FIGURE ATHLETES HAVE LONGER MUSCLES."
Both bodybuilding and figure competition emphasizes being able to show your hard-earned muscle outside of the gym, which means lower body fat or being lean. Most athletes however can’t rely on diet alone to get shredded, so cardio becomes a necessary tool – not just for fat loss but also for heart health. For heavier athletes, low-impact options like stationary bikes are often the best choice to avoid joint strain. The key is to burn fat without sacrificing lean mass.
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How Much Cardio Should Bodybuilders Do?
The general rule is not to do any more cardio for bodybuilding than you need. Most bodybuilders usually find that 30-40 minutes of cardio, four to five days a week, is about the limit for burning calories and increasing definition, while maintaining size. Figure fitness athletes usually do three days a week but more high-intensity interval training (HIIT cardio). Knowing how much cardio you as an individual can do without losing muscle mass is something you will need to experiment with and determine on your own.
What’s the Best Way to Do Cardio for Bodybuilders?
I certainly would never advise a client to do any bodybuilding cardio before a weight training session, as aside from the obvious, you will need to save your energy for the task at hand – lifting as much weight as possible with as much intensity as possible. Cardio after a weight session is far more beneficial. In fact, you may well be able to burn extra body fat, especially after a leg workout.
The only drawback to cardio after a workout is that cortisol levels may get too high, which may place your body into a catabolic state. This means a breakdown of muscle tissue, which will hinder  muscle gain and growth . Your best bet to maintain either size or definition while being somewhat lean is to do cardio in a separate workout session or on your rest days, depending on your workout schedule.
Just remember that bodybuilders’ cardio is primarily a means of burning fat and increasing definition, and should be done in moderation. Cardiovascular conditioning is also great for just general health, so don’t ignore it. Not to mention a bodybuilder cardio workout is beneficial and supplemental to resistance training and endurance training. But if your goal is to pack on muscle, aerobic training shouldn’t be your number one priority. Moderate your cardio to hold onto your muscle.
What Type of Cardio Workout Is The Best for Bodybuilders?
You can choose among many cardio activities: running outdoors, riding a bike, using a treadmill, elliptical machines, stair-steppers, etc. Just make sure you only do the prescribed time and work at a level intense enough to break a sweat.
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Cardio Workout Key for Bodybuilding
Continuous, Moderate Intensity Five-minute warm-up, followed by 35-45 minutes of continuous cardiovascular exercise, then a five-minute cool down.
High-Intensity Interval Training #1
Five-minute warm-up, followed by 27-30 minutes of sprint intervals. Sprint for one minute, jog to recover for two minutes, repeat. Cool down for five minutes.
High-Intensity Interval Training #2
Five-minute warm-up, followed by 25 minutes of sprint intervals. Sprint for 30 seconds, jog to recover for one minute, repeat. Cool down for five minutes.
Tips for Getting Shredded Without Losing Muscle
To lose fat while preserving lean muscle, follow these proven tips:
Keep protein intake high – Aim for at least 2 g of protein per kg of body weight to support muscle maintenance during a calorie deficit.
Lift heavy and consistently – Strength training signals your body to retain muscle, even when you're cutting.
Use cardio strategically – Add moderate-intensity cardio 3–4 times a week, but avoid excessive sessions that can lead to muscle loss.
Avoid extreme calorie cuts – Gradually reduce calories to create a moderate deficit; drastic cuts can burn muscle along with fat.
Time your carbs – Eat most of your carbs around workouts to fuel performance and support recovery.
Get enough sleep – Aim for 7–9 hours per night to optimize hormone balance and recovery.
Supplement smart – Use  BCAAs or EAAs around workouts to reduce muscle breakdown, especially during fasted cardio.
References:
Helms, E. R., Fitschen, P. J., Aragon, A. A., Cronin, J., & Schoenfeld, B. J. (2015). Recommendations for natural bodybuilding contest preparation: Resistance and cardiovascular training. J Sports Med Phys Fitness, 55(3), 164-78.
https://scholarworks.calstate.edu/downloads/ns064884fÂ
