Fasted cardio: the pros, the cons, and when to do it


Fasted cardio is a type of exercise that is performed after an overnight fast. The purpose of fasted cardio is to burn more fat and lose weight. Fasted cardio is also said to improve insulin sensitivity and increase growth hormone levels.

Fasted cardio has become a popular weight loss method in recent years. However, there is debate over whether or not it is actually effective. Some experts say that fasted cardio does not help you burn more fat than exercising in a fed state. Others say that fasted cardio can be beneficial if done correctly.

There is no one-size-fits-all answer to whether or not fasted cardio is right for you. It depends on your goals, your fitness level, and your overall health. If you are considering trying fasted cardio, talk to your doctor first to make sure it is safe for you.

The Science of Fasted Cardio

When you do cardio on an empty stomach, your body is forced to rely on stored fat for energy, rather than the sugar from food. This process is called lipolysis.

Lipolysis is a normal process that happens when your body needs energy and doesn’t have enough sugar (from food) to burn. Your body will start to break down stored fat into molecules called free fatty acids, which it can then use for energy.

So, when you do fasted cardio, you’re essentially just speeding up the process that would happen anyway if you were to skip a meal.

The Benefits of Fasted Cardio

When you do cardio in a fasted state, your body is forced to burn stored fat for energy. This means that you can burn more fat in less time when you do fasted cardio.

Fasted cardio also has other benefits. It can help improve your insulin sensitivity, which is the key to losing weight and keeping it off. It can also help increase your growth hormone levels, which can help you build muscle and lose fat.

So, if you’re looking to burn fat and get in better shape, doing some fasted cardio could be a great option for you.

The Risks of Fasted Cardio

There are a few risks associated with Fasted cardio that you should be aware of before you decide to try it. First, if you have any medical conditions that could be exacerbated by exercise, fasting, or low blood sugar, then fasted cardio is probably not for you. Second, if you are not used to exercising in a fasted state, you may experience some lightheadedness or dizziness due to low blood sugar. Finally, if you overdo it with the intensity of your workout, you may end up burning muscle instead of fat. So, as with anything else, make sure to listen to your body and start slowly if you decide to try fasted cardio.


Overall, fasted cardio can be a great tool for fat loss when used correctly. However, there are also some risks associated with it that should be considered before trying it. These risks include low blood sugar levels, dehydration, and dizziness. If you do decide to try fasted cardio, make sure to drink plenty of water and eat a small snack before starting your workout.