The Smartest Way to Improve Your Cardio (Without Spending Hours on the Treadmill)
- Jul 14
- 3 min read
For years, we've been told that improving our cardiovascular fitness means logging mile after mile on the treadmill or spending endless hours doing cardio.
The latest research says otherwise.
In a recent interview on the mindbodygreen podcast, sports scientist Fraser Thurlow, Ph.D. shared an exciting message: you don't need hours of cardio each week to improve your VO₂ max. In fact, a few well-designed, high-quality interval sessions may be far more effective than simply doing more cardio.
As someone who has spent over 30+ years helping people train smarter, not just harder, I love seeing research confirm what great programming has emphasized for years:
Quality beats quantity.
What Is VO₂ Max?
VO₂ max is the maximum amount of oxygen your body can use during exercise.
Think of it as your cardiovascular engine.
The higher your VO₂ max, the more efficiently your heart, lungs, and muscles work together to deliver oxygen where it's needed.
A higher VO₂ max has been linked to:
Better endurance
Improved heart health
Increased energy
Better metabolic health
Greater longevity
The good news?
You don't have to become a marathon runner to improve it.
Stop Copying Elite Athletes
One of the biggest mistakes people make is trying to train like professional endurance athletes.
Elite athletes may perform 20 or more hard intervals in a workout because they've spent years building that capacity.
Most of us don't need that.
According to Thurlow, reducing the volume while maintaining quality is often the smarter approach. Instead of trying to survive an exhausting workout, focus on performing a few intervals with excellent effort and adequate recovery.
The Research Says Less Can Be More
One finding really caught my attention.
Research shows that just two to six all-out sprints lasting 20 to 30 seconds, performed a few times per week with generous recovery between efforts, can significantly improve VO₂ max. Interestingly, doing more intervals didn't necessarily produce better results.
That's a powerful reminder that your body responds to quality, not simply volume.
Variety Wins
Instead of doing the same cardio every day, the research supports mixing different training intensities throughout the week.
For example:
High-Intensity Intervals: Improve VO₂ max and cardiovascular capacity.
Sprint Intervals: Develop power while creating a strong cardiovascular stimulus.
Moderate Tempo Training: Builds your aerobic foundation and supports recovery.
Each style challenges your body differently, creating more complete cardiovascular fitness.
My Favorite Strategy: Lift First. Cardio Second.
One question I hear all the time is:
"Should I do cardio before or after lifting weights?"
If your goal is building muscle while improving body composition, I generally recommend:
Strength Training First
Your muscles rely heavily on stored glycogen for heavy lifting.
When you begin your workout with strength training, you're able to lift heavier, maintain better technique, and create the muscle-building stimulus that leads to stronger, leaner muscles.
Cardio Second
After your strength workout, glycogen stores are lower, and your body shifts to using a greater proportion of fat for fuel during lower-to-moderate intensity cardio. More importantly, doing cardio after lifting helps preserve the quality of your resistance training session, which should remain the priority if your goal is building lean muscle. While fat burning is influenced by your total daily energy balance, this sequence works well for many people focused on strength and body composition.
I often finish my own workouts with:
Incline walking
Rebounding
Jumping Rope
Short interval finishers
Kickboxing intervals
It's an efficient combination that supports both strength and cardiovascular fitness.
Train Smarter, Not Longer
The biggest takeaway from this new research?
You don't need to spend hours doing cardio.
You need to challenge your body with intention.
For most people, three well-designed cardio sessions each week, combined with consistent strength training, can dramatically improve cardiovascular fitness while helping you build strength, increase energy, and support long-term health.
Remember...
More isn't always better.
Better is better.
Train with purpose.
Challenge yourself.
Recover well.
Stay consistent.
That's where real results happen.
To your strength,
Janis
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