6 Deadly Sins Of Cardio

Have you ever done the right thing the wrong way?

Think about it for a second.

Guys, maybe you’ve helped your lady clean up around the house (the right thing)…

But you’ve done it with a poor attitude (the wrong way).

Ladies, maybe you’ve disciplined your children for leaving their toys on the kitchen floor after you’ve asked them to pick them up a few times (the right thing)…

But you disciplined out of anger instead of love.

The right thing…

The wrong way.

It’s a common struggle.

The same struggle is most likely true of your cardio workouts, too.


If you’re like most people, you’re doing the right thing the wrong way…

And by doing cardio the wrong way, you could be doing your body a lot more harm than good.

Basically, you’re sinning against yourself.

But enough is enough.

It’s time to execute your cardio workouts the right way…

And it starts by severing the 6 deadly sins of cardio from your life.

Sin #1: Endurance Running For Cardio

Endurance running is a staple in plenty of cardio workouts…

For both men and women.

But it’s got to go.

At least, if you care about your time and your fat loss goals it does.

And here’s why…

Distance running doesn’t do what you think it does when it comes to slimming down and burning fat.

Compared to interval running such as sprinting, distance running takes more time and burns fewer calories than its counterpart.

A study published in The International Journal of Sports Nutrition and Exercise Metabolism found that when it comes to burning fat, two minutes of sprinting intervals is equivalent to 30 minutes of steady state, endurance cardio…

So stop wasting your time…

That’s a sin in itself.

I recommend 6 rounds 30-second sprints with a minute rest in between.

Sin #2: You’re Not Breathing Right

Okay, you’re still alive

So you’re not breathing all that wrong…


But you probably aren’t breathing in the most optimal way you could be.

Let me ask you this…

Have you ever thought about the way you breathe when you run?

If you haven’t, you probably have a bit of a mixed cadence going on while you do it.

An inhale here…

An exhale there…

Accidentally holding your breath way over there…

Again, it’s not totally wrong, but it’s not optimal either.

And it could be hindering your fat burning and muscle growth process.

The good news about this sin is that it’s an easy one to repent of once you start paying attention to the fact that you’ve been breathing improperly.

The more oxygen you have flowing throughout your body during exercise, the more optimal your body will function.

This healthy flow of oxygen will help you to sprint for longer periods of time and as a result, see better results.

As a general rule of thumb, for every one step inhaling, spend two steps exhaling.

Also, breathe with a lung/belly combo rather than only breathing with your lungs.

This way you’ll increase oxygen circulation throughout your body.

Sin #3: You’re Sprinting Wrong

I know.

You probably feel like you can’t catch a break.

But hey, now you know.


When you perform sprints, you don’t want to do them for too long or too frequently throughout the week.

Sprinting is a taxing exercise and your body needs to recover if you want to see the best results.

If you don’t take time to recover, your workouts won’t be nearly as effective as they could be.

I recommend that you perform sprints 2-3 days a week.

No more than that.

Give it your all out effort.

Anything less than your best is just adding sins to the list…

Which leads me to my next point…  

Sin #4: Going Too Easy

Taking it easy is on your workouts is a waste of time, and effort (if you even want to call it that).


Because your body doesn’t respond to workouts that don’t push you.

If you aren’t going all-out, your progress will soon “Peter-out.”


Research has shown that you need to spend as much time in the “lactic threshold” as possible if you want the best results.

In layman’s terms, you need to sprint as hard as you can for as long as you can to make your workouts worthwhile…

I’m not going to belabor the point here.

If you expect to build muscle and burn fat from your cardio workouts, you need to go all-out or get out.

Sin #5: No Creativity

Plenty of people (myself included) get amped up on a new cardio routine…

Stay at it for a few weeks or months…

But eventually, fizzle out.

Why does this happen so often?


We get bored.

When you aren’t excited about your cardio workouts, your motivation slowly sneaks out the back door.

That’s why it’s important for you to mix things up every now and again.

In fact, you don’t even have to sprint every time you do cardio (though it is the most effective form of cardio)…

Check out some boxing workouts.

Hit the stationary bike.


Change the scenery a bit.

Sprint up a large hill in your neighborhood.

Get to a trail.

By any means, keep yourself interested in your cardio workouts and you’ll stay motivated to see the best results.

Sin #6: Cardio At The Wrong Time

No more warm-up jogs for you before you hit the bench press…

That type of cardio actually doesn’t provide you with any added benefit…

Again, it’s a waste of your time.

However, if you do some sprints before you workout with weights, you’ll have a new, unique advantage during your workouts…

Human growth hormone.

Added, natural human growth hormone will help you to build muscle and to burn fat during your workouts.

So the next time you have chest/shoulder day show up on the calendar, get some sprints done beforehand to see the best results and really, to make the most out of your pre-workout cardio.

If you’re like me, you probably realize after looking at this list that you need to repent…

Repent of these deadly cardio sins before it’s too late…

Before your cardio does more harm than good.

Do the right cardio the right way and you’ll see its benefits roll right into every area of your workouts, and ultimately, into every area of your life.