Aerobics (long, steady state sub-maximal cardio) aren’t much good for many health or fat loss related benefits. I’ve already done a post on why aerobics suck for fat loss. And then I went over the health benefits of interval training versus steady-state aerobics in my interval training for fat loss article.

Then again I must admit aerobic exercise has its place. It can be an effective tool in stripping away stubborn body fat in the areas men 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 also!):

Time Number 1 You Must Do Aerobics: After Interval Exercise

To begin with, 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.

Above average intensity interval training. Burns glycogen and releases 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 obtain the both of best worlds:

1. Execute your 12 minutes or less of interval training

2. Hang around 5 minutes

3. Perform 20 (max 30) minutes of steady state cardio (aerobics)

When you execute 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 assured to be burning fat as energy when you do your aerobics! Neat huh?

Time Number 2 You Must Do Aerobics: Once you’re done lifting weights

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

I recommend 20-30 mins of low-medium intensity steady state cardio after weight lifting.

Why You Have To 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 (males) or 15-17% body fat (females) and you need to get SUPER ripped, then you must put to use the HIIT followed with aerobics in this case. It will help chuck out those last stubborn pounds.