How to Build Muscle & Fitness With a Cardio Routine

Cardio exercise, an essential aspect of any well-rounded workout routine, increases the work done by the heart and lungs. Benefits of cardio are plentiful and include reduced risk of heart disease, improved heart function and improved muscle mass. Although certain cardio routines help shed pounds, using a High Intensity Interval Training (HIIT) cardio routine can actually help build muscle and achieve over-all fitness.

Things You'll Need

  • Workout attire
  • Light weights
  • Stopwatch
  • Water bottle
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Instructions

  1. How to Build Muscle and Fitness with a Cardio Routine

    • 1

      Complete a warm-up before beginning your workout.

    • 2

      Determine your maximum heart rate by following the formula: 208 -- (0.7 x age in years).

    • 3

      Determine your ideal cardio heart rate for increasing stamina and ability. You'll want to stay close to 85 percent of your maximum heart rate. Multiply your maximum heart rate by 0.85 to determine your ideal heart rate for building stamina and ability.

    • 4

      Experiment with various cardio activities and decide which best suit you. Cycling, jogging, sprinting, using elliptical trainers, jumping rope and rope climbing are all options for HIIT.

    • 5

      Determine your heart rate during workouts by using your stopwatch to time your pulse for 15 seconds. Count the number of times your heart beats in that interval, then multiply that number by 4. The result is your heart's beats-per-minute. Work to keep that rate in close range to your ideal rate by adjusting your workout accordingly.

    • 6

      Complete intense cardio workouts without rest for 15 to 20 minutes, 3 to 4 times a week. Greater activity in a shorter amount of time has a bigger impact on burning fat without negative effects on building muscle.

    • 7

      Drink plenty of water and allow yourself time to cool down after your workout routine.