The Extra Rep Podcast

💪🏽 Optimizing Your Body + Health
📈 Small Tweaks, Big Results
🎧 Episodes dropping weekly on Spotify & YouTube

Join hosts @actionfitnessnutrition and @coachliamcmurphy as they dive into training, nutrition, and lifestyle strategies. With years of coaching and health optimization experience, they share practical tips and proven methods to help you achieve peak performance, feel stronger, and become healthier and more confident.

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The Extra Rep Podcast

The Truth About Cardio

May 26, 2025 • The Extra Rep

In this episode of The Extra Rep Podcast, Josh and Liam break down the chaos around cardio. From the myth that it kills your gains, to the real deal behind the fat-burning zone, HIIT vs LISS, and how cardio affects recovery, hormones, and fat loss — this one's your all-in-one cardio decoder. Whether you're lifting heavy, doing the bare minimum, or training for performance, you’ll walk away knowing how to use cardio properly.

[0:00] Why cardio isn’t the enemy: muscular performance, recovery & stigma

[4:00] Fat-burning zone: useful metric or just misunderstood science?

[8:45] HIIT vs LISS: pros, cons, and how to program each effectively

[13:00] Resting heart rate, recovery, and the underrated role of walking

[21:00] Sauna, nasal breathing, recovery hacks & why cardio makes everything better

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