Cardio: Overrated or Essential? Here’s What You Need to Know

Cardio is one of the most hotly debated topics in fitness. Some swear by it for fat loss and endurance, while others say lifting weights alone is enough. As someone who trains regularly and includes martial arts like Brazilian Jiu-Jitsu (BJJ) and Thai boxing in my routine, here’s my perspective: cardio—or conditioning, as I prefer to call it—is ideal but not absolutely necessary.

Conditioning vs. Cardio: What’s the Difference?

First, let’s clear up a common misconception. When I say “conditioning,” I don’t mean slogging away on a treadmill for hours. Conditioning focuses on improving your overall fitness and work capacity through short bursts of intense activity. This could be sled pushes, kettlebell swings, or even high-intensity rounds on a heavy bag.

Cardio, on the other hand, typically refers to steady-state exercises like running or cycling, which are great for building endurance but aren’t the only way to improve your cardiovascular health.

Do You Need Cardio in Your Workout Routine?

If you enjoy cardio, go for it. There’s no denying its benefits for heart health, calorie burning, and endurance. But here’s the thing—it’s not strictly necessary. Many of the benefits people associate with cardio can also be achieved through sports, conditioning drills, or even well-designed weightlifting sessions.

Personally, I get most of my conditioning from activities I love, like BJJ and Thai boxing. They challenge my heart and lungs while also building strength, agility, and mental toughness.

If you’re someone who dreads traditional cardio, know that there are plenty of ways to achieve the same results without hopping on a treadmill.

For busy people, especially parents, time is often the biggest obstacle. If squeezing in conditioning feels impossible, focus on what’s sustainable. A tailored program like my Launchpad Program can help you strike a balance between lifting, conditioning, and your other commitments.

What Happens If I Just Lift Weights and Skip Cardio?

If all you do is lift weights, you’ll still see great benefits like muscle growth, fat loss, and improved bone density. But you might notice gaps in your overall fitness, like reduced stamina for sports or difficulty recovering between sets.

That’s where conditioning comes in. It doesn’t have to dominate your routine—just adding a few short sessions a week can boost your work capacity and help you recover faster.

Sports like boxing or football can also double as conditioning, giving you fitness benefits while keeping things fun.

Should I Skip Cardio to Build Muscle?

It’s a myth that cardio will ruin your muscle gains. Excessive cardio might interfere, but moderate conditioning can actually enhance your ability to lift heavier and recover faster. The key is finding the right balance for your goals. For me, BJJ and Thai boxing complement my strength training perfectly, so I rarely feel the need for traditional cardio sessions.

My Verdict: Make It Work for You

Conditioning is ideal, but it’s not a dealbreaker. If you enjoy it and have the time, include it in your program.

If you prefer sports or other activities, use those instead. And if life is too hectic, focus on what you can do consistently.

The Launchpad Program is designed to fit your needs, helping you build a routine that works with your lifestyle and goals.