If you're like me, your schedule is full.

Doing another fitness activity feels overwhelming.

However, doing the right exercise at the right time is how I like to invest my time and energy.

I like to get the best bang for my time.

The more efficient and effective I can be in less time, I more I can reinvest the saved time with family, friends, and self-growth.

So let's be efficient with your cardio.

So if you're a busy plant-based high performer, you've probably thought:

How much cardio should I be doing?

Too little, and you’re missing out on serious health benefits.

Too much, and you risk burning out or even sabotaging your muscle-building efforts.

The good news?

You don’t need to spend hours pounding away on a treadmill.

By understanding and using two specific types of cardio, you can unlock fat loss, muscle retention, and even a longer, healthier life—all while keeping your routine simple and enjoyable.

Why Cardio Is Essential (Even If You’re Lifting Weights)

When it comes to fat loss and muscle building, strength training tends to get the spotlight.

But cardio is the unsung hero of long-term health and performance.

Cardio benefits go beyond calorie burning:

• Boosts Heart Health: Strengthens your cardiovascular system for better blood flow and oxygen delivery.
• Speeds Recovery: Enhances circulation and reduces muscle soreness between workouts.
• Supports Fat Loss: Helps maintain a calorie deficit while protecting lean muscle mass.

For high performers, cardio plays a unique role:

• It fine-tunes your energy balance without drastic calorie cuts.
• It promotes metabolic flexibility, allowing your body to burn both carbs and fat efficiently.

But not all cardio is created equal.

Let’s focus on the two types of cardio that deliver maximum results.

 

The 2 Types of Cardio You Need

To achieve fat loss, muscle preservation, and longevity, combine Low-Intensity Steady-State (LISS) and High-Intensity Interval Training (HIIT).

1. Low-Intensity Steady-State (LISS): The Foundation of Longevity

LISS involves steady, low-intensity exercise for a longer duration, such as walking, cycling, or swimming at a conversational pace.

Why LISS Works

• Burns Fat, Not Muscle: Keeps your heart rate in the “fat-burning zone” (50-70% of your max heart rate) without spiking stress hormones like cortisol.
• Improves Heart Health: Enhances cardiovascular function and increases VO2 max (your body’s oxygen efficiency).
• Boosts Recovery: Reduces muscle soreness and prepares your body for your next strength session.
• Lowers Stress: Promotes relaxation and lowers inflammation, which is essential for busy vegans juggling multiple responsibilities.

How to Do LISS

• Frequency: 3-4 sessions per week.
• Duration: 30-45 minutes per session.
• Examples: Brisk walking, light cycling, or incline treadmill walking.
• Pro Tip: Schedule LISS on non-lifting days or use it as a cool-down after workouts.

2. High-Intensity Interval Training (HIIT): The Fat-Blasting Accelerator

HIIT alternates short bursts of all-out effort with periods of rest or light activity.

Think sprinting, cycling sprints, or bodyweight circuits.

Why HIIT Works

• Burns More Calories in Less Time: Maximizes calorie burn during and after your workout through the “afterburn effect” (EPOC).
• Improves Metabolic Health: Boosts mitochondrial function and insulin sensitivity, both critical for longevity.
• Preserves Muscle: Stimulates growth hormone, which helps retain lean muscle while torching fat.
• Time-Efficient: Ideal for busy vegans—it takes just 15-20 minutes.

How to Do HIIT

• Frequency: 2-3 sessions per week.
• Duration: 15-20 minutes per session.
• Examples: Sprint for 30 seconds, then recover for 60-90 seconds. Repeat for 6-10 rounds.
• Pro Tip: Do HIIT on non-lifting days or after strength workouts.

How to Balance Cardio with Strength Training

Worried that cardio might “kill your v-gains”?

This used to be me for years.

It doesn't need to be for you.

Here’s how to balance cardio with your strength training:

Make Strength Training the Priority

Aim for 3-4 sessions per week to build and maintain muscle.

Add LISS as Recovery

Use LISS on rest days or after strength sessions to promote fat burning without overloading your system.

Use HIIT Sparingly

Limit HIIT to 2-3 short sessions per week to avoid overtraining or interfering with muscle recovery.

Think of Your Routine as a Pyramid:

• Base: Strength training for muscle growth and metabolic health.
• Middle: LISS for recovery and fat burning.
• Top: HIIT for intensity and metabolic boosts.

 

Sample Weekly Plan for Busy Vegans

Here’s how to structure your week for optimal fat loss, muscle retention, and longevity:

• Monday: Upper body strength workout + 15 minutes HIIT
• Tuesday: Lower body strength workout
• Wednesday: 30-minute LISS (brisk walk or light cycling)
• Thursday: Lower body strength workout
• Friday: Upper body strength workout + 15 minutes HIIT
• Saturday: 45-minute LISS (hiking or steady cycling)
• Sunday: Rest or light yoga

Your Action Plan

Start Small

Begin with 2 LISS sessions and 1 HIIT session per week. Gradually increase as your fitness improves.

Track Your Progress

Use a fitness tracker to monitor your heart rate and ensure you’re hitting the right intensity levels.

Stay Consistent

The best cardio is the kind you’ll stick with. Choose activities you enjoy and make them part of your routine.

The Longevity Payoff

By combining LISS and HIIT, you’re giving your body the tools it needs to thrive:

• LISS keeps you active, relaxed, and stress-free.
• HIIT keeps you sharp, resilient, and metabolically healthy.

Together, they’re the ultimate duo for fat loss, muscle preservation, and long-term health.

With the right cardio strategy, you can maximize your time, achieve your fitness goals, and live a longer, stronger life.

That's what I can a life-long health win.

Get Your First Win Today

Start with a simple goal: Go for a 30-minute walk or try a quick HIIT session.

It doesn’t have to be perfect— just start.

I'm sure your future self will thank you.

Go after it.

Whenever you're ready, there's 3 ways I can help you:

1. Connect with me on ​Facebook ​and ​Instagram ​and let's be friends.
2.  ​Join our free Facebook Group​. Get free trainings on how to get lean and strong with plants.
3. Want to drop body fat and build lean muscle in a fraction of the time with ease? ​Apply for Accelerator 1:1 coaching.​  

References

• Gibala, M. J., & McGee, S. L. (2008). Metabolic adaptations to short-term high-intensity interval training: A little pain for a lot of gain? Exercise and Sport Sciences Reviews, 36(2), 58-63.
• Church, T. S., Earnest, C. P., Skinner, J. S., & Blair, S. N. (2007). Effects of different doses of physical activity on cardiorespiratory fitness among sedentary, overweight, or obese postmenopausal women: A randomized controlled trial. JAMA, 297(19), 2081-2091.
• Weston, K. S., Wisløff, U., & Coombes, J. S. (2014). High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: A systematic review and meta-analysis. British Journal of Sports Medicine, 48(16), 1227-1234.
• Lee, I. M., Shiroma, E. J., Lobelo, F., Puska, P., Blair, S. N., & Katzmarzyk, P. T. (2012). Effect of physical inactivity on major non-communicable diseases worldwide: An analysis of burden of disease and life expectancy. The Lancet, 380(9838), 219-229.
• Thompson, P. D., Crouse, S. F., Goodpaster, B., Kelley, D., Moyna, N., & Pescatello, L. S. (2001). The acute versus the chronic response to exercise. Medicine & Science in Sports & Exercise, 33(6), S438-S445.