When it comes to fitness, cardio often gets a bad rap among bodybuilders. But incorporating the right kind of cardio can complement your muscle-building goals. This article dives into a cardio tier list, exploring the effectiveness of various exercises for bodybuilders and highlighting some underrated gems that can transform your routine. Let’s unpack everything you need to know about cardio for the muscle-minded!
Table of Contents
The information for this article is largely based on a video shared by YouTube channel Trainer Winny.
Why Cardio for Bodybuilders?
“Cardio? For bodybuilders?” you might think. It sounds like mixing oil and water. Yet, the truth is, the right cardio exercises can boost endurance, aid recovery, and even support muscle growth when done strategically. Whether it’s a brisk walk, a power-packed sprint, or some unconventional cardio choices, each has a unique role in your fitness arsenal.
We’ll rank these exercises in tiers, ranging from “S-tier” (elite) to “C-tier” (less effective for bodybuilders). Ready to get your heart pumping? Let’s jump in.
Walking – The Golden Standard
- Tier: A
- Why It Works:
- Accessible to everyone.
- Gentle on the joints.
- Ideal for long-term sustainability.
Walking is the most basic and natural form of cardio. It’s low impact and burns calories without straining your body. It’s so versatile that it’s often the baseline against which all other cardio exercises are measured. “Walking really is the golden standard,” and it’s great for anyone just getting started or recovering from intense training sessions.
However, the downside? It can be time-consuming, especially for those looking to cover long distances. If time is short, consider leveling up with rucking.
Rucking – A Game-Changer for Muscle Builders
- Tier: S
- Why It Works:
- Adds resistance to walking by carrying a weighted backpack.
- Builds endurance while burning more calories.
Think of rucking as walking’s buffed-up cousin. It’s particularly beneficial for bodybuilders because it allows progressive overload—a key principle in muscle training. By carrying weights, you not only save time but also increase calorie expenditure without sacrificing muscle mass.
Why You Should Consider Rucking Every Day
Long-Distance Running – A Muscle Builder’s Nemesis
- Tier: C
- Why It Doesn’t Work:
- Prioritizes endurance over muscle retention.
- Can lead to muscle catabolism.
Long-distance running is the polar opposite of what bodybuilders aim for. While great for heart health and endurance, it’s not the best match for building or maintaining muscle. Long-distance runners often have leaner, lighter frames, which runs counter to the goals of bodybuilders.
Regular Running and Jogging – A Mixed Bag
- Tier: B
- Why It Works (and Doesn’t):
- Burns calories efficiently.
- High impact on joints, leading to wear and tear.
Jogging may be better than long-distance running but isn’t without its pitfalls. The high-impact nature of running can stress the joints, especially for heavier athletes. If you’re looking for a joint-friendly alternative, walking or biking might be better options.
Sprinting – Explosive and Efficient
- Tier: A
- Why It Works:
- High-intensity and time-efficient.
- Boosts anabolic hormone production.
Sprinting fits perfectly with the bodybuilding ethos of intensity and efficiency. It’s explosive, short, and burns fat without compromising muscle mass. However, it can be taxing on your recovery, so moderation is key. Newbies should tread cautiously to avoid injuries.
Biking – Versatility on Wheels
- Tier: A
- Why It Works:
- Suitable for all fitness levels.
- Can mimic both walking (steady pace) and sprinting (intensity bursts).
Biking is a fantastic option for bodybuilders looking to mix things up. Long rides mimic walking, while uphill sprints can replace traditional sprinting. Remember to fuel up properly after prolonged sessions to mitigate muscle loss.
Swimming – Low-Impact and Highly Effective
- Tier: A
- Why It Works:
- Full-body workout.
- Low-impact, reducing strain on joints.
Swimming is one of the most underrated cardio exercises. It’s joint-friendly and great for mobility, a factor many bodybuilders overlook. However, shoulder injuries from overuse are a common risk, so don’t go overboard.
Jump Rope – Small Tool, Big Payoff
- Tier: B
- Why It Works:
- Burns calories quickly.
- Can be progressively overloaded with weighted ropes.
Jump rope is a simple, effective workout, but there’s a catch: the learning curve. Mastering proper form is essential to reap its benefits. Once you get the hang of it, a weighted jump rope can up the ante, turning this into an A-tier exercise.
10 Best Cardio Workout Videos You Can Do At Home
Cardio Machines: Elliptical, Treadmill, and Stairmaster
- Elliptical:
- Tier: B
- Why: Good for low-impact cardio but lacks the engagement of natural movements.
- Treadmill:
- Tier: C
- Why: Natural movement beats treadmill mechanics, plus it’s harder to maintain intensity.
- Stairmaster:
- Tier: A
- Why: Simulates uphill climbing without the hazards of real stairs.
The Stairmaster stands out as an exception among machines, offering a challenging workout without the risks associated with running stairs.
Burpees – A Love-Hate Relationship
- Tier: S
- Why It Works:
- Combines strength and cardio.
- Perfect for at-home, no-equipment workouts.
Burpees might be dreaded, but they’re highly effective. “If you get good at burpees, you will become an absolute beast,” thanks to their combination of explosive movement and time efficiency.
Conclusion: Find Your Fit
At the end of the day, the best cardio for you is the one you can stick with consistently. Whether it’s the ease of walking, the intensity of burpees, or the versatility of biking, there’s something for everyone. Remember, no matter how these exercises are ranked, sticking to an activity you enjoy is the secret sauce to long-term fitness success.
So, lace up those shoes, grab that kettlebell (or jump rope), and let’s move!
Related: 6 Cardio Mistakes That Slow Muscle Growth
