Nutrition on point…
Training hard…
Still not getting the results you want?
Morning cardio could be the missing piece.
Now while the jury is still out on whether morning cardio burns significantly more body fat than cardio later in the day…
What it DOES do incredibly well is:
- Create momentum early in the day
- Improve discipline and consistency
- Increase overall energy expenditure
- Improve mood and focus
- Create a strong metabolic effect for hours afterwards
It’s the old saying:
Win the morning, win the day.
And honestly?
Getting your cardio done early means there’s far less chance of life getting in the way later.
Personally, I’m a big fan of three styles depending on the goal, fitness level, recovery, and time available:
SECTION 1 — 15-Minute Intervals
Best for:
- busy professionals
- fat loss
- momentum
- short on time
- increasing work capacity
Structure
- 2-minute warm-up
- 15 sec hard / 45 sec recovery
- 12 rounds
- 1-minute cool-down
Key coaching point
Intensity matters more than duration.
This is NOT:
- cruising
- scrolling Instagram
- casual effort
You should be cooked.
Best exercise options
- Bike
- Assault bike
- Rowing
- Running
- Skipping
- Ski erg
- Battle Ropes
My preference
Low-skill options early morning.
Less injury risk when half asleep.
Bike > sprinting for most busy men over 35.
Common mistake
Going too long.
If intensity is high enough:
15 minutes is plenty.
SECTION 2 — Norwegian 4×4
Best for:
- conditioning
- VO2 max
- cardiovascular fitness
- athletic performance
Structure
- 4 min hard
- 3 min recovery
- x4 rounds
Intensity
Hard enough that:
- conversation becomes difficult
- breathing is elevated
• • but sustainable for all 4 rounds
Best exercise options
- Incline walk
- Bike
- Rowing
- Run/walk
- Ski erg
Why I like it
Huge cardiovascular return without huge session duration.
Very efficient.
Common mistake
Going too hard in round 1 and dying.
Pacing matters.
SECTION 3 — LISS (Low Intensity Steady State)
Best for:
- recovery
- stress reduction
- extra calorie expenditure
- beginners
- improving aerobic base
- weekends
Target heart rate
Generally:
- Zone 2
- roughly 120–140 bpm for most people
OR:
- struggle to hold a conversation
- slightly out of breath
Best exercise options
- Walking
- Incline treadmill
- Bike
- Light row
- Swimming
Why I like it
Very low fatigue cost.
This matters MASSIVELY for men over 35.
Especially those who:
- have high stress
- poor sleep
- busy jobs
- do hard weight training
Common mistake
Getting the intensity right.
If it turns into a grind…
it’s no longer LISS.
If you aren’t getting your HR up, you’re not doing much.
A heart rate monitor is therefore a good investment.
So Which One Should You Choose?
Short on time?
→ 15-min intervals
Want conditioning/performance?
→ Norwegian 4×4
Need recovery/fat loss/stress management?
→ LISS
My honest recommendation?
Use all 3 strategically.
That’s usually where the magic happens.
Example One
Monday → 15-min intervals
Tuesday → Weights
Wednesday → Norwegian 4×4
Thursday → Weights
Friday → 15-min intervals
Saturday → Weights
Sunday → LISS
Example Two
Monday → Weights
Tuesday → Weights
Wednesday → Norwegian 4×4 / 15-min intervals
Thursday → Weights
Friday → Weights
Saturday → Off / Stretch
Sunday → LISS
Example Three
Monday → Weights
Tuesday → 15-min intervals
Wednesday → Weights
Thursday → Norwegian 4×4
Friday → Weights
Saturday → Off / Stretch
Sunday → LISS
FINAL TAKEAWAY
The best cardio program:
- isn’t the hardest
- isn’t the trendiest
- isn’t the one that destroys you
It’s the one:
- you recover from
- fits your lifestyle
- and can stay consistent with
That’s what actually drives results long term.