Cardio training is a great way to improve your heart health, increase your endurance, and burn fat. But what if you've been working hard in the gym for years to build muscle mass, and you're worried that too much running or cycling will ruin your hard work? Don't worry - with the right approach, you can add cardio training to your routine without losing muscle. The Trenniekspert.ee team shares tips on how to balance cardio and strength training to achieve the best results - whether your goal is fat burning or endurance.
Why is cardio a concern?
Cardio often gets a bad rap among muscle-building enthusiasts because prolonged, intense aerobic exercise can cause your body to use muscle protein as a source of energy. This means that if you run for hours or do long cardio sessions every day, you can actually lose muscle mass. But the key is planning and balance. Estonian fitness enthusiasts we've spoken to at Trenniekspert.ee often ask: "How can I burn fat but not lose muscle?" The answer is simple: by training smart and watching your diet.
1. Choose the right type of cardio training
Not all cardio is created equal. If your goal is to maintain muscle mass, opt for short, intense sessions over long, low-intensity workouts. For example:
- HIIT (High Intensity Interval Training) : 20–30 minutes of sprinting, jumping, or rowing. This burns fat and stimulates muscle retention.
- Short runs or bike rides : Keep the time between 20 and 40 minutes and the intensity moderate.
Long runs (over an hour) can burn calories, but they start to put the body into a catabolic state, which is dangerous for muscles. On our [gym equipment page] you can find high-quality rowing machines and treadmills that are suitable for HIIT workouts.
2. Schedule cardio wisely
The timing of your cardio training plays a big role. If you do cardio before strength training, you can deplete the energy your muscles need, causing your deadlifts and squats to suffer. We recommend:
- Do cardio after strength training - this way, glycogen stores will have already been used up and your body will start burning fat.
- Alternatively, schedule cardio on separate days, such as 2-3 times a week, leaving the remaining days for Christmas.
For example, you could do strength training on Monday and Wednesday and a short HIIT session on Tuesday and Friday. The Workout Expert [workout plan page] will give you ideas on how to plan your gym schedule.
3. Nutrition – muscle protection card
Cardio training without proper nutrition is like filling up a car with an empty gas tank – it won't work for long. To maintain muscle mass:
- Eat enough protein : 1.6–2.2 g per kilogram of body weight per day. For example, a person weighing 80 kg should get 128–176 g of protein.
- Don't skip carbohydrates - they provide energy and keep your muscles full.
- Add healthy fats (e.g. avocado, nuts) to balance calories.
If you do cardio in the morning on an empty stomach, have a small protein shake or BCAAs before your workout to protect your muscles from breakdown. For more nutrition tips, see[our nutrition guide]
4. Track your training volume
Excessive cardio training can put your muscles at risk, especially if the strength training is intense. Estonian clients have told us at Trenniekspert.ee that they feel tired if they do cardio more than 3-4 times a week. We recommend:
- Limit cardio to 2-3 sessions per week, 20-40 minutes each.
- Listen to your body - if you feel your strength decreasing, reduce your cardio or add a rest day.
5. Add resistance training to your routine
Cardio doesn't have to mean just racing on the treadmill. Add exercises at the gym that get your heart rate up but keep your muscles working:
- Kettlebell swings : Burns calories and works the entire body.
- Weighted squats at a fast pace : Increases endurance and keeps muscles active.
These exercises are ideal if you have Trenniekspert.ee [quality dumbbells and kettlebells] – durable and suitable for all levels.
6. Track recovery
To maintain muscle mass, recovery is as important as the workout itself. When combining cardio and strength:
- Sleep 7–9 hours a night – muscles grow when they rest.
- Use a stretcher or massage roller for recovery, which you can find on our [accessories page]
If you feel constantly tired, take some time off - overtraining is the biggest enemy of muscles.
7. Why does it work?
Science supports this approach. Studies show that short, intense cardio sessions (like HIIT) stimulate fat burning without compromising muscle protein synthesis as much as longer aerobic workouts. Combine this with proper nutrition and timing to get the best of both worlds—endurance and strength.
Estonian context: Trenniekspert.ee support
When you train in Estonia, you have an advantage – a compact market and high-quality equipment are available. Trenniekspert.ee offers gym equipment that is suitable for both cardio and strength training, and our team will help you find the equipment that suits your needs. Whether you live in Tallinn or Tartu – we will deliver the equipment and give you advice on how to use it.
Summary
Cardio doesn't have to be the enemy of muscle. Choose short and intense sessions, time them wisely, eat right, and monitor your body. That way, you can burn fat and maintain muscle – the perfect balance! Trenniekspert.ee is here to support you – check out our [equipment selection] and get started today.
See also other recommendations
- Tervisetrendid.ee – More information about HIIT training.
- Spordotitumine.ee – Tips on protein powders and supplements.
- Fitlap.ee – Ideas for a balanced diet.