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). Makes use of fat for energy, but the problem is it takes a long time to workout for the body to start utilizing fat as energy for this type of cardio.

High 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 acquire the both of best worlds:

1. Perform 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 Number 2 You Must Do Aerobics: Once you’re done 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 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 weightily, concentrating on strength, doing low reps with heavy weights 3x per week, you’re working your central nervous system to improve your strength (for the most part). Interval training on your “off” days may be a burden for some people, steady state aerobics after weights is a good alternative if that’s you.

Stubborn fat: If you’re about 10-12% body fat (men) or 15-17% body fat (women) by this time and you need to get SUPER ripped, then you have to make use of the HIIT followed with aerobics in this case. It will help unload those last stubborn pounds.