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Aerobics (long, steady state sub-maximal cardio) aren’t great for a lot of health or fat loss related benefits. I’ve already done a post on why aerobic’s ineffective for fat loss. Also I went into the health benefits of interval training contrary to steady-state aerobics in my interval training for fat loss article.

But I have to admit aerobic exercise has its place. It can be a useful tool in eliminating stubborn body fat in the areas guys get it most (the abs) and women (butt, hips and thighs) But only if you do it on one of these two occasions (and I’ll explain why too!):

Time Number 1 You Must Do Aerobics: After Interval Exercise

First let’s look at what intervals and aerobics do in your body

Steady state target heart rate cardio (aerobics). Uses fat for energy, but the problem is it takes a long time to exercise for the body to start using fat as fuel for this type of cardio.

Extreme intensity interval training. Burns glycogen and sends out fatty acids into the blood stream, but it doesn’t use those fatty acids for energy, which means they get redeposited into the fat cells.

Here’s how you acquire the both of best worlds:

1. Do your 12 minutes or less of interval training

2. Wait 5 minutes

3. Do 20 (maximum 30) minutes of steady state cardio (aerobics)

When you perform it this way, the HIIT followed by 5 minutes rest guarantees a large release of fatty acids into the blood stream, which means you’re ensured to be burning fat as energy when you do your aerobics! Efficient huh?

Time No. 2 You Have To Do Aerobics: After Lifting Weights

Powerful weight lifting is incredibly akin to High Intensity Interval Training in the effects that it has on your body, the fuel it uses, and the like. So the only other time you should do aerobic cardio is after your weight lifting.

I advise 20-30 mins of low-medium concentration steady state cardio after weight lifting.

Why You Should Know This

CNS overload: If you’re lifting extremely, dealing with strength, doing low reps with heavy weights 3x per week, you’re working your central nervous system to enhance your strength (mainly). Interval training on your “off” days may be too much of a good thing for some people, steady state aerobics after weights is a good preference if that’s you.

Stubborn fat: If you’re already around 10-12% body fat (guys) or 15-17% bf (women) and you need to get SUPER ripped, then you should employ the HIIT followed with aerobics in this case. It will help strip away those last stubborn pounds.