4 fasted cardio benefits

4 Fasted Cardio Benefits: Should You Do Empty Stomach Cardio?

Are you looking to lose weight and burn fat faster? If so, you may have heard about the benefits of fasted cardio.

Fasted cardio is a great way to burn more calories and shed pounds quickly. This article will discuss cardio benefits and how you should work out fasted. We will also provide tips for beginners who are just starting out.

What is Fasted Cardio?

Fasted cardio is a type of exercise that is done on an empty stomach. This means that you should not eat or drink anything for at least two hours before your workout.

This is typically done first thing in the morning, before breakfast (or before lunch if you’re intermittently fasting) or in the evening before bed after your body has finished digesting your last meal.

The idea is that when you do fasted cardio, your body will burn more fat because it will be forced to use stored energy (fat) for fuel.

How to Do Fasted Cardio

If you are new to fasted cardio, there are a few things that you should keep in mind. First, make sure that you drink plenty of water before and after your workout. This will help you stay hydrated and prevent you from getting dizzy or lightheaded.

Second, if you’ve never done a workout on an empty stomach before, start with a low-intensity workout and gradually increase the intensity. Doing too much too soon can lead to fatigue and could make you more likely to injure yourself.

Finally, listen to your body and stop if you feel lightheaded or dizzy. It is essential to drink plenty of water and eat a healthy snack or protein shake after your workout if you feel like you may pass out.

Fasted Cardio Benefits

You may be thinking to yourself: why workout fasted? Well, there are many benefits to doing fasted cardio on top of the traditional benefits of cardio. These include:

  • It’s great for burning fat. The fasted cardio theory suggests that your body will use fat for energy when you exercise instead of relying on carbohydrates from your food.
  • It goes hand in hand with intermittent fasting, which together will have a big impact on your weight loss journey.
  • You may feel more energetic on an empty stomach compared to workout out after a large meal when you can sometimes feel more lethargic.
  • A fasted workout first thing in the morning could save you time by getting it out of the way straight away and make you feel great.

First, it can help you burn more fat. Second, it can help you lose weight in a short period of time. Third, it can improve your cardiovascular health. Finally, it can increase your energy levels and help you feel more alert during the day.

If you are looking to burn fat and lose weight, fasted cardio is a great option. Just make sure that you drink plenty of water and listen to your body to avoid injury.

Fasted Cardio vs Fed Cardio

It is important to note that there is a difference between fasted cardio and fed cardio. Fasted cardio is done on an empty stomach, while fed cardio is done after you have eaten.

Fed cardio has its own benefits, such as increased performance and improved blood sugar control. However, fasted cardio is most likely going to be more effective for burning fat. Especially if it’s paired with intermittent fasting.

Whether you choose to do fasted or fed cardio, make sure that you are doing it safely and listening to your body. If you have any medical conditions, talk to your doctor before starting a new exercise routine.

What Does the Research Say About Fasted Cardio?

Research on fasted cardio is mixed. Some studies show that it can help you burn more fat, while other studies show that it doesn’t have a significant effect.

In this paper published in PubMed Central, they observed two groups of 10 women, one group did fasted training and the other ate a meal prior to working out. Both groups performed one hour of steady-state cardio training three days a week.

The findings were that both groups showed significant loss of fat from how they were before the experiment but with no significant advantage going to the group who did fasted cardio. This seems to indicate that as long as you’re getting your cardio in, the time of day, or whether fasted or not, it doesn’t matter too much.

Another meta-study on exercising while fasted found that there is conflicting data when it comes to the impact of fasting on glucose metabolism in highly trained athletes and even goes as far as to say that high-end endurance athletes should avoid high-intensity training while fasting.

So as you can see, the verdict is still out on whether or not fasted cardio is more effective than non-fasted cardio. However, if you’re looking to try something different, it may be worth a try to see if it works for you. Best Cardio for Weight Loss (10 Best Exercises Ranked)

Frequently Asked Questions

How long should you do fasted cardio for?

You can do fasted cardio for as long as you feel comfortable. If you are new to it, start with a low-intensity workout and gradually increase the intensity.

Can I drink coffee or pre-workout before fasted cardio?

Yes, you can drink coffee and/or pre-workout before fasted cardio. Both can help improve your performance and make you feel more alert. Just make sure that there aren’t any added sugars added in.

What are the best exercises to do while fasted?

The best exercises to do while fasted are low-intensity exercises such as walking, jogging, or cycling. These exercises will not tax your body too much and will help you avoid feeling dizzy or lightheaded.

Is fasted cardio good for burning fat?

Yes, fasted cardio is good for burning fat. As mentioned above, working out while fasted means your body will be forced to use stored energy (fat) for fuel. If you’re interested in the best cardio exercises to burn fat, take a look at our article here.

Does fasted cardio cause muscle loss?

No, fasted cardio in itself does not cause muscle loss. In fact, it can actually be a useful method to accelerate your body composition change if you’re trying to simultaneously gain muscle and lose fat.

Is it OK to do fasted cardio every day?

You can do fasted cardio every day if you feel comfortable. Just make sure that you are listening to your body and not overtraining. If you start to feel dizzy, lightheaded, or fatigued, take a break.

What type of cardio is best for fasted cardio?

The best type of cardio for fasted cardio is low-intensity cardio such as walking, swimming, or cycling. These exercises will not tax your body too much and will help you avoid feeling dizzy or lightheaded.

Can I eat after fasted cardio?

Yes, you can eat after fasted cardio. In fact, it is important to eat after fasted cardio to replenish your energy levels. Just make sure that you don’t eat too much and that you choose healthy foods.


Cardio is a great way to improve your health and lose weight. If you are looking for an extra boost, try doing cardio on an empty stomach. Fasted cardio has many benefits, such as increased fat burning and weight loss. Just make sure that you drink plenty of water and listen to your body.

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