Fasted Cardio vs. Post-Workout Cardio: Which One Works for You?
Cardio debates never seem to end. Whether it’s HIIT (High-Intensity Interval Training) vs. LISS (Low-Intensity Steady State) or fasted vs. non-fasted, everyone has an opinion. Personally, I believe both HIIT and LISS have their place in physique development depending on your goals. But when it comes to fasted cardio and post-workout cardio, the differences are subtle yet worth considering. Here’s my take on how these approaches stack up and how I integrate them into my routine.
The Key Difference Between Fasted and Post-Workout Cardio
Fasted cardio is performed first thing in the morning before eating, meaning your blood glucose is lower. This can make your body rely on stored fat for fuel faster, especially if you're already cutting and glycogen stores are depleted. Post-workout cardio, on the other hand, is done after you’ve already exerted yourself, likely using up most of your glycogen anyway.
The science between the two isn’t night-and-day. Both approaches will burn calories and contribute to your overall fat loss. What matters most is consistency.
Here’s a crucial point: sacrificing sleep for fasted cardio is a bad trade-off. Sleep is essential for recovery, muscle growth, and overall health. If your schedule allows for cardio in the morning without compromising your rest, go for it. Otherwise, knock it out post-workout when you're already in the zone.
My Routine and Why Fasted Cardio Works for Me
I’m not a big fan of cardio, so I like to get it over with early. My mornings look like this:
Wake up at 4:45 AM (yes, I’m one of those people).
Walk a quarter-mile to my gym in the cold—great way to wake up.
Knock out my cardio, which is typically LISS (Low-Intensity Steady State). Sometimes I even sprint back home for fun.
Currently, I’m doing five 20-minute sessions of LISS per week, Monday through Friday. Even though my coach only requires three sessions, I’ve found that sticking to a weekday routine works better for me. If I aim for just three sessions, I’ll procrastinate and end up doing none. Structuring it into my weekdays makes it a habit, and taking weekends off feels like a reward.
Questions to Help You Decide
To determine if fasted cardio or post-workout cardio is better for you, ask yourself these questions:
Does my schedule dictate when I can fit cardio in?
If mornings are hectic, post-workout might be more practical.
Will I lose sleep if I prioritize fasted cardio?
If yes, skip it. Sleep is more important than the marginal difference in fat loss.
Am I more likely to stick with cardio in the morning or after my workout?
Choose the time when you’re most likely to follow through.
The Bottom Line
For me, fasted cardio works best. I’m already awake early, and I’m far less likely to skip it in the morning compared to post-workout. But the best approach for you depends on your schedule, energy levels, and ability to stay consistent.
The secret isn’t whether you do fasted or post-workout cardio—it’s doing what works for your lifestyle and sticking with it. Find your rhythm, make it a habit, and the results will follow.
Comments