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This type of training is especially popular among people who follow intermittent fasting, but also among those who want to accelerate fat burning.
Why would anyone do cardio in fasting?
- Because glycogen (the glucose reserve in the muscles and liver) is low, and the body could more quickly resort to fat for energy.
- To take advantage of hormones increased in the morning (ex: cortisol, adrenaline) that favor the mobilization of fatty acids.
- For efficiency: it is done quickly, without worrying about digestion.
But does it really work? What does science say?
The studies are mixed:
- Some show a slightly higher fat oxidationduring training on an empty stomach.
- Others show no significant differencein long-term fat loss compared to post-meal workouts.
⬆️ In fact, what matters most is the total caloric balanceand constancy.
When can cardio be a good choice on an empty stomach?
- When you want to take advantage of quiet mornings for movement
- When you already follow intermittent fasting and have metabolic adaptation
- When doing low-intensity cardio: brisk walking, light jogging, cycling
When should it be avoided?
- If you feel dizzy, weak, or irritable
- If you do intense workouts (HIIT, CrossFit, fast running)
- If you have blood sugar problems or sensitivity to blood sugar drops
What do experts say?
“Cardio on an empty stomach is not a magic recipe. It can be a tool, if you tolerate it well and use it in the right context.” — Dr. Layne Norton, PhD
Useful tips if you want to try:
- Hydrate well before (water, black coffee, tea)
- Do not start directly with high intensity
- Make sure you ate well the night before (protein + good fats)
- Monitor your general condition: energy, hunger, sleep
🍽️ Post-meal Cardio Workout Suggestions
If you have eaten a meal with carbohydrates and proteins, you can opt for more intense workouts:
️ Recommended:
- Classic HIIT— 20-30 min, with intense intervals
- Constant running— 30-45 min
- Circuit training cardio— push-ups, jumping jacks, burpees
- Swimming— excellent cardio endurance
- Boxing or kickboxing cardio— high intensity + coordination
⚠️ Recommendation:
- Wait 60—90 minutes after a larger meal to avoid digestive discomfort.
Practical conclusion
Cardio on an empty stomach is NOT a universal solution, but it can work for some. The important thing is to feel good, not force yourself and use it as part of a balanced lifestyle.
No. You can also lose weight by doing sports in the afternoon or evening. It all depends on preferences and consistency.
Yes, it is really recommended. Black coffee accelerates fat burning and provides energy.
It would be nice, but no. We can't choose where we lose weight — the body decides. But it's a step towards a lower percentage of body fat, including abdominal fat.
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