• Fill out the form below and I'll send you my special report, Fat Loss Secrets Exposed, absolutely free.


5 Reasons “Slow-go” Cardio Sucks

Posted by Joel Marion

Over the next week or so we’re going to be talking quite a bit about metabolic resistance training (i.e. “cardio with weights”), but before we do I want to address something that slightly concerned me when reading through some of the comments that came in on yesterday’s “empty stomach” cardio post.

Apparently, many people are still stuck doing long duration, low-intensity cardiovascular exercise — yikes!

Here’s the deal: if you’re looking to achieve maximal benefit from the time you put into your workouts, long duration “slow-go” cardio is NOT the way to go, and for many reasons.

Here are my top 5:

1. Minimal calories burned — 45 minutes on the treadmill may burn a whopping 300 calories if you’re lucky, the equivalent of ONE TENTH of a pound of fat. Exercise ten hours a week and you might just lose a pound!

Which brings me to my next point:

2. Way too much time involved — I don’t know about you, but I don’t have hours and hours of my time to pour into working out each week. In fact, very rarely do I ever exceed three hours of exercise weekly, and you know what? That’s ALL you need.

Beyond that, slow-go cardio is:

3. BORING as heck — Sitting on an exercise bike staring at the wall in front of me for 45-60 minutes? No thanks.

But perhaps even worse is the fact that slow-go cardio provides:

4. No prolonged metabolic benefit — Did you know that with higher intensity exercise it is possible to continue to burn calories for up to 48 hours post workout? It’s true (and we’ll be discussing this “afterburn” effect in another post very soon). But you know what else is true? Long duration, low intensity cardio provides virtually NO prolonged elevation in metabolism. In fact, with slow-go cardio, metabolism returns to baseline almost IMMEDIATELY following the exercise session.

And finally, the reason that trumps all the others:

5. Minimal fat loss — Minimal calories burned during the session and virtually no additional calories burned afterward = minimal, if any fat loss results. And let’s be honest, the only reason anyone is doing cardio is for the “result”.

So if slow-go cardio isn’t a great solution, what is?

Short duration, high-intensity exercise.  Less time, faster results — THAT’S what it’s all about.

And keep in mind, “high intensity” is relative to you. I don’t care if you’re already in great shape or if you’re 40 lbs overweight, you can exercise with intensity.

So what about you? Are you stuck doing slow-go cardio or have you embraced the benefit of much shorter, higher intensity sessions?

Give me at least 750 comments and I’ll be back to talk about short duration, high intensity exercise in more detail tomorrow.

Talk to you in the comments section,


P.S. Want to learn 3 other specific fat-burning tips that you can start using today?  Check out the below link:

==> What “special” foods can boost fat-burning by 207%?


    • Post a comment!

    • Share this post! Share this post easily via Facebook, Twitter, Email or any social bookmarking site using the above uber widget!

    • Get FREE stuff! Get my Fat Loss Secrets Exposed report and a bunch of other free stuff when you subscribe to this blog at the top of the page!

Related Posts

  • No Related Posts
721 comments - add yours
Reply  |  Quote

I completely believe in what you have said about low intensity workouts not being enough to help you lose weight, as I have been walking my buns off all summer and eating healthy, and I think I’ve gained a few pounds! Could you please tell us all exactly what type of short duration, high intensity workouts to do? Include the specifics (what type of activities, moves, how many reps, how long, what equipment do we need, etc), so that we can all follow along and not get lost! I would very much appreciate it!

Reply  |  Quote

I focus HIIT with kettle bells and LISS with the elliptical. Going to incorporate HIIT on the elliptical as well.

Reply  |  Quote

@ Mark:

Agreed!!!!! Based on the Fatty Acid Oxidation Energy System, doing early morning fasting, low intensity cardio is the absolute best way to maximize your fat loss. And for anyone who’s interested, go out and do some of your own research on this Energy System when you can, cuz its way too long for me to type out here.

Reply  |  Quote

@ Ken:
Since kettlebells are a strength workout I am a bit puzzled as to how you do HIIT with them. HIIT refers to a form of cardio workout. Are you condusing HIIT with Tabata Protocol or circuit training?
Since the biomechanics of an elliptical are not in any way natural or related to any movements we do in real time I am confused as to the benefits of “interval traing” on a machine which applies Newton’s Laws of Motion and assists the workout due to the pendulum efect.

Reply  |  Quote

@ Sergeant Major:
I’ve used kettlebells to get a great HIIT workout by performing kettlebell swings. I also include supersets or high intensity total body exercises much like you would a circuit workout or metabolic resistance exercises. The point is to make the transition from one exercise to the next such that your heart rate becomes elevated.

Interval training refers to high intensity “exercise” followed by lower intensity active rest not simply traditional modes of “cardio.”

Reply  |  Quote

I do cardio (treadmill ) at 7.5 mph for 30 mins. and burn exactly 500 cals. But I never look forward to doing cardio unless i take oxy elite pro diet pills which gives me the boost. I was wondering if running 7.5mph is unnecessary in order to lower my body fat % and does starting and stopping ( every 2 mins)throughout the whole 30 mins of my run ruin my chances of lowering my body fat?

Reply  |  Quote

@ Aaron Ivey:
On the lexicon of most trainers Interval work and HIIT refer to the various forms of cardio not resistance training. The resistance training equivalent is circuit training. There is a paradoxical effect associated with both forms of training, the training effect in fact occurs during the recovery and not the load phase. The research on kettlebells have found an excellent cardio component without any dedicated cardio component wjhich is true of all forms of strength circuit training.

My point is that there are standard forms of terminology assigned to the various different types of workouts, to create your own leads to confusion and a lack of communication.

Reply  |  Quote

I am a mother if 5..I’ve tried to lose weight by running jogging sit ups diet pills..u name and and I’ve probably already tried it…not only do I want to lose the weight for my family I wanna lose the weight for me as well..I want to be healthy and I don’t always want to feel tried and overworked when I play with my children..I want a new and improved me…I also want to be around for my children..if I receive 1 of your programs it wont only just make me happy but my kids as well..
Thank you

Reply  |  Quote

I tried to send this from my phone, but was not able to find it anywhere in the comments. So if you really want something you try again. So hopefully posting from computer this will work. I really want to win this amazing program.

This program sounds like just what i’ve been looking for. I need to lose 40-50lbs. Recently I gained 20 of those lbs, now alot of my clothes don’t fit, and my belly isn’t always covered by my shirts. I know I am embarrased and imagine my kids are too. I have tried many diets, but what I really need is to learn how to boost my metabolism, and learn what to eat when. My boys are both in rep sports summer and winter. There are alot of quick meals and also some fast food. I need to learn how to cheat appropriately so that I won’t have the yo yo dieting effect. But I want and need to get healthy. If I learn these secrets I will make it a way of life. It will change my life forever. Thanks Lisa

Reply  |  Quote


Reply  |  Quote

Promotional materials (videos, etc.) take (waste) much too much time. I turn them off after ~ 30 sec.

Reply  |  Quote

I am 50 lbs overweight and a diabetic. I have recently started a diet and exercise program on my own on the advice on my doctor. I have made some progress – not alot.
I have tried other fat loss and diabetic programs before but they have not helped. You come accross as such an honest and genuine guy who just has a passion for seeing people transform their bodies using a healthy approach to eating and exercising. You have already given us some tips on healthy eating but I love the idea that there is actually a cheat day involved!!! Imagine that!!
I truly believe that this program can transform my body to its perfect weight.
Thanks for the opportunity to actually receive this program as a gift from you – you are awesome!!!

Reply  |  Quote

I think other website proprietors should take this website as an model, very clean and wonderful user friendly style and design, let alone the content. You are an expert in this topic!

Reply  |  Quote

Greetings from California! I’m bored to death at work so I decided to browse your website on my iphone during lunch break. I really like the info you provide here and can’t wait to take a look when I get home. I’m amazed at how quick your blog loaded on my mobile .. I’m not even using WIFI, just 3G .. Anyways, awesome blog!

Reply  |  Quote

Hi, I think your blog might be having browser compatibility issues. When I look at your blog site in Opera, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, great blog!

Reply  |  Quote

I love reading a post that will make men and women think. Also, thank you for allowing for me to comment!

Reply  |  Quote

I’m definitely enjoying the style and layout of your blog. It’s a really easy on the eyes which tends to make it a lot a lot more pleasant for me to come here and pay a visit to additional generally. Did you employ out a developer to make your theme? Good perform!

Reply  |  Quote

computer repairs

Reply  |  Quote

I’m assuming this includes delivery and setup?

Reply  |  Quote

I want to express some appreciation to the writer for rescuing me from this problem. Right after checking throughout the internet and obtaining views which are not productive, I thought my life was gone. Living without the approaches to the issues you’ve fixed all through the site is a crucial case, as well as ones which might have in a negative way affected my career if I hadn’t come across your blog post. Your personal capability and kindness in handling almost everything was useful. I’m not sure what I would’ve done if I had not come upon such a step like this. It’s possible to at this time look ahead to my future. Thanks a lot so much for this impressive and amazing help. I will not think twice to endorse your web blog to anyone who should get support on this issue.

Reply  |  Quote

Please let me know if you’re looking for a article author for your blog. You have some really good articles and I think I would be a good asset. If you ever want to take some of the load off, I’d love to write some articles for your blog in exchange for a link back to mine. Please blast me an email if interested. Thank you!

You must be logged in to post a comment.

© 2010 and Beyond. Premium Web-based Coaching, Inc. All Rights Reserved
Read our entire privacy policy  here