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Fasted Cardio: The Benefits That You Need to Know


When do you usually exercise? In the morning, in the afternoon, or the evening? While we may have a few options when to do our workout, did you know that there are also a few people who prefer working out on a fasted state?

Fasted cardio is becoming a popular fitness routine especially since it is backed by science as effective and with plenty of benefits.

What is Fasted Cardio?

Fasted cardio, as the name implies, is the type of cardiorespiratory exercise that is done in a fasted state. Generally, fasted exercise is performed during the morning before taking the first meal of the day, and the participant should have not eaten for at least 8 to 12 hours.

Fasted cardio has gained popularity over the years but not because it's a fad, rather its benefits are backed by science and have been proven effective not just by fitness buffs but by researchers as well.

Today, we will share with you the benefits of fasted cardio:

It Burns Stubborn Fat

Fasted cardio increases the fats that you burn, including stubborn fats. The reason for this is because your body's insulin levels and blood sugar are low after doing at least 4 to 8 hours- fast.

As explained by ACE-certified personal trainer Lisa Niren, "When insulin levels are low because you haven't eaten, your body has no choice but to burn fat. Naturally, this happens faster when you haven't eaten,"

Tip: If you want to make the most of your fasted cardio, trainers recommend performing HIIT.

It Helps You Absorb More Nutrients

When you do fasted cardio, your body is in the perfect state to absorb nutrients since your body will aim to replace nutrients and electrolytes that you lost during your exercise.

And that is why, after you do a fasted workout, it is important to consume carbs, proteins, and good fats.

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It Enhances your Insulin Sensitivity

It has been proven that doing fasted cardio can increase your insulin sensitivity as well as the body's glycogen stores. In other words, fasted cardio gives your insulin a break, making your body more sensitive to increased blood sugar levels.

Fasted Cardio Workouts You Should Try

Now that you are aware of all the amazing benefits of fasted cardio, here's a list of workouts that are perfect to execute during your fasted state:

Airbike or Spin Bike

Bike exercises maximize weight loss while also promote a toned body. You can do 20 to 30 minutes of bike exercises to complete a full workout.

Outdoor Exercises

Jogging or taking brisk walking outdoors not only help you become healthier, but it also boosts your mood and improves your mental clarity. So, if you have an option, biking or jogging outdoors is also perfect fasted cardio options.


High-intensity interval training is recommended for fasted cardio since they can be quickly executed and they boost the metabolism. A 15 minute HIIT workout can be very efficient especially during the morning when you only squeeze workout before prepping for work.

Start your fasted cardio workout today and experience all these amazing effects that we’ve listed above.

Our ankle and wrist weights are the perfect fitness accessory while you do fasted cardio. You can wear them whenever and wherever!

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