Fasted Cardio Workouts
So let’s assume you want to give fasted cardio a try. Do you wake up and just start running like Forrest Gump? Or is there a certain way to go about it to get the best results?
As it turns out, duration and intensity are important factors.
According to the Nutrition Research Institute, fat oxidation reaches a peak after about 75 minutes of exercise3. So there’s no need to go on a cross country trek.
On the other hand, if your cardio session is too short you won’t burn many total calories. For that reason, I recommend at least 30 minutes of fasted cardio for fat burning.
Exercise intensity is just as important as duration. Because as intensity increases, your body burns more calories per minute. But it also uses more carbs for energy and less fat.
For that reason, it’s best to target low to medium intensity in order to burn the most calories and the most fat. That translates to about 50-70% of your max heart rate.
HIIT vs LISS for Fat Loss