What should I pair cardio with?

Cardio pairs best with resistance training for muscle retention and fat loss ( 13 ). Specifically, pairing low-intensity steady state (LISS) cardio after a heavy weightlifting session is ideal for burning additional calories without impacting muscle recovery. For time efficiency, pairing high-intensity interval training (HIIT) with core workouts creates a dense, effective session.

Should I do ab workouts if I have belly fat?

Yes, you should train your abs even if you have belly fat. Developing the abdominal muscles underneath the fat ensures that when you do lose the weight, you have a defined, muscular midsection to reveal. Furthermore, strong abdominal muscles improve posture and core stability, which aids in performing the heavy compound lifts necessary for overall fat loss ( 14 ).

How much cardio do I need for abs?

There is no single “magic number” of cardio minutes for abs, as it depends on your diet and daily activity levels. However, a general guideline is 150 minutes of moderate-intensity cardio or 75 minutes of vigorous cardio per week ( 15 ). This volume is typically sufficient to help create the caloric deficit that’s needed to reduce body fat to the 10-15% range where abs become visible.

What cardio is best for abs?

Sprinting and high-intensity intervals are generally considered the best forms of cardio for abs as they engage the core muscles for stabilization and burn significant calories in a short time. However, incline walking is also excellent as it’s low impact and can be done frequently to maintain a caloric deficit without causing excessive fatigue or hunger ( 16 ).