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  • Simple Workouts to try on the Beach

    Written by guest author Talar Demirdjian  Whether it be by the shores of Batroun, or on the sandy coasts of Sour, Lebanon has some of the best beaches you can hope for, so when the weather is beautiful and breezy take your workouts outdoors and enjo...
  • Tips for Exercising in the Lebanese Summer Heat

    Written by guest author Talar Demirdjian A beautiful sunny day in Lebanon feels like the ultimate motivation to go outside and play, but exercise combined with the summer heat can be a dangerous combination.  So, here are a couple of things to thin...
  • Top Five Hiking Destinations in Lebanon

    Written by guest author Talar Demirdjian  The sun is up, the weather is sweet, it’s time to put on your….. hiking feet? When you’re at the gym and you’re looking outside at the amazing weather and wondering why you’re on an elliptical machine, it’s...
  • Awesome and Unusual Fitness Classes

    Written by guest author Talar Demirdjian  Getting fit doesn’t necessarily mean spending countless hours at the gym or in spin class, counting the minutes until you hit your mark so you can go home and watch Netflix. So, if you’re looking for new and...
  • Why You Should Engage in Team Sports

    Written by guest author N.P.Burggraaff You don’t have to make the national soccer team or the NBA to enjoy the many advantages of being part of a sports team. In this article, I’ll list the top 5 reasons why it’s so great to engage in a team sport! ...
  • Yoga and Fat Loss

    Yoga originated in India and is historically said to be at least 5000 years old. It brings about mental, physical and spiritual peace to those who practice it. By definition, the word yoga means to “unite or integrate” oneself to their body and consc...
  • Top Reasons to Start Playing Soccer

    Written by guest author N.P.Burggraaff Soccer is a very popular sport all over the world, especially in Europe and South America. Soccer is also one of the oldest sports with the first match dating all the way back to 1004 B.C. in Japan. Over the ye...
  • Flexibility Uncovered

    Written by guest author N.P.Burggraaff Definition Flexibility means your body can stretch and utilize its maximum possible movements. These movements are often limited by our joints. For example, your back can bend far forward, but much less far ba...
  • Boxing as a Cardio Workout

    Written by guest author N.P.Burggraaff Cardio can become extremely monotonous and routine if you spend hours on the treadmill, stair master or elliptical. If you want to burn a lot of calories and enjoy doing it, give boxing a try. “Boxing is a gre...
  • Quick and Easy Tips to Boost Your Endurance

    Written by guest author N.P.Burggraaff Improving your endurance is extremely essential to your health and physical strength. Boosting your cardiovascular health will strengthen your heart muscles and prolong your life expectancy. A good endurance wi...
  • 10 Reasons to Start Pole Fitness Dance Classes

    Written by guest author N.P.Burggraaff. Photo credit: Jilse Rig, Dutch competitive pole dancer.   In the past, strip clubs were associated with a dodgy atmosphere and were situated in the bad part of town. Today things couldn’t be more different! D...
  • Why Swimming is an Excellent Cardio

    Written by guest author N.P.Burggraaff Stop running, put your bike in the garage and set your boxing gloves aside! Why you may ask? To go swimming! In this world of never-ending fitness trends, you would almost never consider swimming as a sport or ...
  • Exercise For Seniors

    Written by guest author N.P.Burggraaff As we get older, our strength, endurance and flexibility changes over the course of the years and typically decreases. This can be extremely dangerous as decreased health and fitness will increase the risk of v...
  • Why You Need a Good Sports Bra

    Written by guest author Nynke Burggraaff The reading of this title might make you think ‘right, as if my choice of sportswear will affect my performance’. In this article I’ll explain why in fact it is important to invest in good quality underwear. ...
  • Stretching Myths and Facts

    Written by guest author Nynke Burggraaff Stretching is said to reduce injuries and overall benefit the exercise performance. Is this really true though? In this article I will debunk some myths and state some facts.  What is stretching? The main o...
  • Why You Should Never Ditch Cardio

    by – Being active is the greatest gift you can ever give to your body. Here are some top reasons why you should never ditch cardio. Cardiovascular...
  • Cellulite definition, causes and how to get rid of it

    by – More on cellulite, their causes, consequences, and how to treat, get rid of them or at least minimize their appearance during occasions. Near...
  • High Intensity Interval Training

    by – One of the most popular forms of cardio is High Intensity Interval Training (HIIT). It helps us burn calories faster and become fit. High int...
  • Common sports injuries

    by – Inevitable sports injuries may occur while during and weight exercise or training workout. Know more about their treatments and prevention. S...
  • Why your fat loss may be off to a slow start

    by – It is very frustrating not to see and results in our fat loss process. You must make sure you’re practicing cardio and know that it takes time. ...
  • The benefits of fasted cardio

    by – Doing a cardio session at the morning, before breakfast, is known as fasted cardio. It helps removing the last bits of body fat. One common t...
  • Myth of the fat burning zone

    by – “The fat burning zone is one of the most pervasive myths in the fitness industry that just won’t go away.” Learn more!. One endlessly pervas...
  • Different forms of cardio explained

    by – Switching forms of cardio is a great way to break out of a fat loss plateau. Walking or jogging and stair climbing are examples of cardio forms. ...
  • Cardio needed for maximal fat loss

    by – – The frequency and duration of cardio needed for fat loss differ between beginners and experienced people, and depend on many other factors. ...
  • Does cardio cause loss of muscle mass

    by – In order to keep the required muscle mass, the athlete should know which kind of cardio session to choose, depending on his goals. One common...
  • When is the best time of day to do cardio

    by – Cardio sessions can vary between morning, fasted cardio and evening sessions. You choose whenever it’s convenient for your daily schedule. Pe...

When is the best time of day to do cardio


People often wonder when is the best time of the day to do cardio. Should they do it in the morning on an empty stomach or in the evening? Should they combine it with weight lifting or do it in separate sessions?


The simplest answer is that the best time to do exercise is whenever it’s most convenient for your daily schedule and when your energy levels are at their highest. In order to see results, you need to make your exercise routine a habit. This means that the time you choose to exercise has to be a decision you will stick to for long enough to see progressive changes.

Morning sessions

Many people enjoy doing their cardio in the morning. They say it makes them feel re-energized and gives them extra energy throughout the day. Another benefit is that you get it out of the way early and won’t be inclined to skip your workout after a long and busy day. Those who do cardio first thing in the morning may also wake up earlier than required to keep up with a demanding schedule later on in the day. 

Fasted cardio

Exercising on an empty stomach before breakfast is known as fasted cardio. Research has proven that fat oxidation is greater on an empty stomach, which triggers a faster rate of fat burning. If you’ve been struggling to get rid of those last traces of fat, this might be an ideal strategy or plateau breaking technique. Make sure you only do cardio on an empty stomach, not strength training. Weight lifting will require a lot of physical energy and you risk not pushing yourself to your limits if your workout is not properly fueled. Click here to learn more about fasted cardio and how to incorporate it into your routine.

Evening sessions

Plenty of people prefer going for an evening jog or hitting the gym after work, and perform better when exercising during later hours. If you’re not a morning person and will struggle to get up early, then you’ll be unlikely to benefit from a morning gym session. In that case, stick to afternoon or evening workouts. 

Cardio and weights: separate sessions or combined?

Separate sessions

Ideally, the best way to do cardio and weight training would be in separate sessions. This allows your body time to rest and recover and means you can give each workout your full potential. The added bonus is that you exercise twice a day and give your body a double metabolism boost. Cardio should be done on an empty stomach before breakfast in the morning and followed by an afternoon or evening session of weight lifting. Splitting your workouts into separate sessions can also keep each workout shorter and more intriguing. Some people find that doing two hours of exercise back to back can become monotonous.

Combining sessions

If you simply don’t have the time to exercise twice a day (although you can always make time if you are pursuing a body transformation program!), then you can combine your cardio sessions with weight training. If you do chose to exercise in one session, always start off with weight training first and then do cardio afterwards. This is because weight training requires a lot more energy and you don’t want to affect your results by being fatigued before you even begin. Similarly, weight training will also deplete your muscles of glycogen (stored carbohydrates in the muscles), which means that a cardio session afterwards will further increase fat loss. This is because carbohydrates are first depleted from glycogen in the muscles and the liver before fat storage are used. 



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Maya Nassar
2013-08-01 11:49
Sam Maalouf:
Thanks baby for the excellent suggestion. Lunch time gym sessions are great! They also help increase your productivity at work after giving your mind a break and going back to the office re-energized.&n bsp;
Maya Nassar
2013-08-01 11:47
First of all make sure your diet is impeccable! Although you might be doing exercise, your diet makes up about 80% of your results!
I would focus on increasing your frequency of exercise to speed up your transformation. Weight training will boost your metabolism, accelerate your fat loss and transform your body naturally. I would recommend lifting weights for NO LESS than three times a week. If you aren’t a beginner, there’s no reason why you can’t lift up to four times a week either. Check out my workout programs for inspiration Doing cardio twice a week is still quite conservative if your goal is fat loss. Gradually work your way up until you are doing at least four to five days a week. Choose between moderate intensity of 45 - 60 minutes or 20 - 30 minutes of high intensity. If you do regular cardio, lift weights and follow a clean diet, you will literally see the fat melting off on a weekly basis! Good luck, you can do it!
Sam Maalouf
2013-08-01 11:46
It's also great to workout during lunchtime. It's a habit for highly effective people. Gives the body and mind a boost and a much-needed break from a routine job.
Aya Ghuneim
2013-08-01 11:45
Here is my fitness plan; recently i have been training 4 times/week; 2 days jogging for 40 min and 2 days just weight training; im seeing abit of transformation but i am aiming for a faster one. So you suggest i do cardio every morning + twice per week just weight training? does this work?

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