How Much Cardio Do Bodybuilders Do? Bulk & Cut Guide
How much cardio do bodybuilders do? Most bodybuilders do 2 to 4 cardio sessions per week in the off-season and ramp up to 4 to 6 sessions per week when cutting, lasting 20 to 45 minutes each. During the off-season, cardio is light. As a show gets closer, cardio goes up to help burn fat and reveal muscle. Too much cardio can eat into hard-earned muscle, so bodybuilders keep it controlled.
Cardio During the Off-Season (Bulking)
When bodybuilders are bulking, the goal is to gain muscle. Heavy cardio would burn the extra calories they need for growth.
So during the off-season, most do 2 to 4 short sessions per week, around 20 minutes each. This keeps the heart healthy and stops fat from piling on too fast, without hurting muscle gains.
Bonus: How Often Do Bodybuilders Workout?
Cardio During the Cutting Phase
This is when cardio goes up. To get stage-lean, bodybuilders need to burn a lot of fat while keeping muscle.
In a cutting phase, cardio often climbs to 4 to 6 sessions per week, 30 to 45 minutes each. Closer to a show, some pros do two cardio sessions a day, one in the morning and one after weights.
The longer and harder the cut, the more cardio is added slowly over time.
Types of Cardio Bodybuilders Use:
Bodybuilders mainly use two kinds of cardio.
LISS (Low-Intensity Steady State)
This is slow, steady cardio like walking on an incline or using a bike. It is the most popular choice because it burns fat without stressing the body or hurting muscle. Most bodybuilders rely on LISS, especially during a cut.
HIIT (High-Intensity Interval Training)
HIIT means short bursts of hard effort followed by rest. It burns more calories in less time, but it is harder to recover from. Bodybuilders use it less often and usually only in small doses.
Why Bodybuilders Limit Cardio
More cardio is not always better. Doing too much can:
- Burn muscle along with fat
- Slow down recovery from weight training
- Drain energy needed for heavy lifts
- Increase hunger and stress
Because of this, bodybuilders treat cardio like a tool, not a main focus. They add only as much as needed to keep losing fat.
Bonus: Best Cardio Workout for Bodybuilders
When Do Bodybuilders Do Cardio?
Timing matters for keeping muscle. Common choices include:
- Morning fasted cardio – some prefer this for fat loss, though results vary person to person.
- After weight training – so lifting energy stays high.
- Separate from weights – on its own, hours apart from lifting, to protect performance.
Most coaches agree the best time is whenever you can stay consistent.
A Sample Weekly Cardio Plan:
Here is what a bodybuilder’s cardio week might look like during a moderate cut:
| Day | Cardio |
|---|---|
| Monday | 30 min LISS after weights |
| Tuesday | 30 min LISS (morning) |
| Wednesday | Rest |
| Thursday | 30 min LISS after weights |
| Friday | 30 min LISS (morning) |
| Saturday | 40 min LISS |
| Sunday | Rest |
This plan keeps fat loss steady while protecting muscle and recovery.
Bonus: Why Do Bodybuilders Take Insulin
How Much Cardio Is Too Much?
There is no single number, but signs you are doing too much include:
- Losing strength fast
- Feeling tired all day
- Muscle looking flat
- Poor sleep
- Always hungry
If you see these, cut back on cardio and check your diet first. Often the fix is eating slightly more, not training more.
Do Natural Bodybuilders Do More Cardio?
Sometimes, yes. Natural bodybuilders may rely on a bit more cardio to lose fat since they do not use fat-burning drugs. Still, they follow the same rule: add cardio slowly and protect muscle at all costs.
Conclusion:
So, how much cardio do bodybuilders do? Most stick to 2 to 4 sessions a week in the off-season and 4 to 6 sessions a week when cutting, mostly low intensity. Cardio is a tool to support fat loss, not the main event.
The smart approach is to start with the least cardio that still gets results, then add more only when fat loss stalls. Train hard, eat right, and let cardio do its small but useful job.
FAQs:
Q1. How much cardio do bodybuilders do per week?
A: Most do 2 to 4 sessions a week in the off-season and 4 to 6 sessions a week when cutting, around 20 to 45 minutes each.
Q2. Is cardio bad for building muscle?
A: Not in normal amounts. Too much cardio can burn muscle, but moderate cardio is healthy and does not hurt gains.
Q3. What type of cardio is best for bodybuilders?
A: LISS (low-intensity steady state), like incline walking, is the top choice because it burns fat without hurting muscle.
Q4. Should I do cardio before or after weights?
A: Most bodybuilders do cardio after weights or in a separate session, so their lifting strength stays high.
