An Intro To Fasted Cardio

by Trenace Chin


Seriously – cardio WHILE fasting?? Are we looking for new and innovative ways to punish ourselves for our gluttony?? Are we testing our limits while hungry?? Why is this even something people willing to put themselves through??


Cardio is short for cardiovascular exercise, which is also known as aerobic (requiring oxygen). Yes, of course, all exercise requires oxygen; yes literally EVERYTHING requires oxygen; cardio typically is of medium to high impact and involves increased lung activity and is of higher physical intensity. In short, cardio usually involves heavy/ deeper breathing and lots of sweat.

Now that we’ve covered the basics of cardio, let's dive into fasted cardio?


One of the more common forms of fasted cardio involves working out first thing during the morning (after fasting/ sleeping) or during their fasting hours if they're partaking in intermittent fasting (which is eating for a specific amount of hours in a day and fasting for the rest. Ie eating for 8 hours and fasting for 16)


So what are the pros and cons?



  • Fat burning/weight loss
  • Limits caloric intake (goes hand in hand with point 1)
  • Insulin sensitivity ( helps keep your insulin low for when u do start eating again )
  • Blood sugar control
  • Lowers blood pressure
  • May improve blood sugar
  • Increase in metabolism
  • Helps stimulate lipolysis (helps ur body break down fat – cc points 1 & 2 )
  • Allows your digestive system to rest
  • Promotes cellular repair



  • Risks burning earned muscle
  • A desire to overeat post work out
  • Can lead to hormone imbalance (this applies mostly for those with pre-existing health disparities)


Fasted work out routines:

  • 30-60 minutes of power walking
  • Completing an entire Billy Blanks’ Tae Bo exercise (the ones on VHS or YouTube, whichever u prefer lol)
  • Running/ jogging
  • 30-60 minutes of Zumba
  • 30-60 minutes of Cycling


Not to make it about me, but to make it about me - I’ve experienced great weight loss results with consistent fasted cardio. Initially, it started off as an attempt for weight loss. Then it became a lesson in self-control and consistency. 10 out of 10 would recommend.


About The Author
Full-time health and wellness geek, plant-based foodie, a full-time ray of sunshine, holistic bald mami, yogi (with certification coming soon), find more from her  @trenaceworld.


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