When women ask me about cardio, it’s rarely just  a programming question. It’s an emotional one too.

Because for decades, cardio has been sold to women as the “fix”:

• Cardio keeps you in control.
  
• Cardio earns your rest.
• Cardio burns off the dinner, the drinks, the indulgence.Even when you know better—when you understand strength training and metabolism—those old messages still whisper in the background: Don’t forget cardio.

Let’s be clear: cardio absolutely has its place.
But it’s time to reframe it.

What Is Cardio, Really?

Cardio (short for cardiovascular training) is any movement that raises your heart rate and challenges your heart, lungs and circulatory system.

That could include:

• Walking
• Jogging or running
• Cycling
• Dancing
• Swimming
• HIIT or sprint intervals
• Even incidental movement like housework or errands

Not all cardio is created equal—and not every type gives the same benefit. But none is “better.” They’re just different. That’s where intention matters.

What Cardio Is Great For:

• A stronger heart and lungs
• Better blood pressure and circulation
• More stamina for everyday life
• A powerful outlet for stress and anxiety
• Boosted mood, focus, and mental clarity

What Strength Training Is Great For:

• More lean muscle (which supports metabolism and body composition)
• Stronger bones and joints
• Long-term strength and stability
• Injury resilience as you age

You need both—but for very different reasons.

How Much Cardio Do You Actually Need?

According to the World Health Organization, the minimum is:

• 150 minutes of moderate-intensity cardio per week
  (e.g. a brisk 30-minute walk, five days a week)

There’s also great evidence that 1–3 short HIIT sessions a week (as little as 10–15 minutes) can support metabolic health and VO2 max—especially for women.

But more isn’t always better.

In fact, more cardio often leads to:

• Burnout
• Increased stress on the body
• Inadequate recovery
• Worse long-term results

The 3 Main Types of Cardio

1. Steady-State (Zone 2)
   Low to moderate intensity movement like walking, swimming or cycling.
   Great for endurance, recovery, and overall metabolic health.
2. High-Intensity Intervals (HIIT or SIT)
   Short, intense bursts of work followed by rest.
   Think: 40 seconds on, 20 seconds off—or even shorter.
   Great for power, stamina, and improving fitness markers like VO2 max.
3. NEAT (Non-Exercise Activity Thermogenesis)
   This is your incidental movement: cleaning, errands, gardening, pacing during a phone call.
   It adds up—and helps create an active lifestyle, not just workouts.

The Biggest Mistake I See Women Make with Cardio

Trying to turn strength training into cardio.

You know the drill—rushing between exercises, keeping your heart rate up, sweating buckets…

But what you end up with is a grey zone:

• Not enough intensity to get cardio benefits
• Not enough rest or load to build true strength

It’s like working from home with a toddler. You’re not really parenting or working at your best.

Instead, try to separate your sessions:

• Do strength and cardio on different days when you can.
• If combining, do the one most aligned with your goal first.

But What About Fat Loss?

Yes, cardio burns more calories during a workout.
But strength training gives you the edge after the workout:

• Maintains and builds muscle (which boosts resting metabolism)
• Supports better body composition over time
• Helps preserve lean mass as you age

If fat loss or body composition is your goal—strength training needs to be front and centre.

What I Personally Do (In Case You’re Curious)

• I walk most days for 30 minutes—it clears my head and grounds me.
• I aim for two short sprint interval sessions per week (under 15 mins).
• I strength train with my GLOW10 Tribe daily for 10 minutes.

That’s it.
No hour-long workouts. No marathon training. Just consistent, purposeful movement that fits my life.

Because this isn’t about punishment. It’s about support.

Final Thought: The Workout You Enjoy Wins

If you love running or swimming or dancing—please don’t stop.

Don’t let someone on the internet make you feel like what you’re doing “doesn’t count.”

The best plan is the one you’ll actually follow.
Cardio has value. Strength training has value. The magic happens when you use them with intention—not as a way to punish or control your body.