Keto Diet Weight Loss Cardio: The Ultimate Guide

A Keto Diet is a low-carb, high-fat diet with a moderate amount of protein intake. The main motive for a keto diet is weight loss. However, many other benefits have been linked to it, such as more satiation and improved blood sugar levels.

Despite this, there is still a large concern for many about this diet plan. That is, how do you perform workouts on a keto diet? It can be confusing and misleading when looking for workout plans with a cardio diet. This is because there are conflicting views on keto diet weight loss cardio and its effects.

But, no need to worry! This article will show you all you need to know about keto diet weight loss cardio!

What is a Keto Diet?

What is a Keto Diet?

A keto diet involves eating low carbs, high fat, and moderate protein. However, it is important to note that you need to target ‘low carbs’, not aim for ‘carb-free’. Removing carbs entirely from your diet can lead to severe diseases and other issues.

While there are many Keto Diet plans you can follow, an approximate breakdown of a keto diet looks something like this:

  • carbs: 5–10%
  • fats: 70–75%
  • protein: 15–20%

As you can see, there is an overwhelming majority of fat in this diet, with carbs being a minority. So, your body has a lack of carbs, which are normally burned for energy. As a result, it enters a state called ketosis.

During ketosis, your body has a lack of glucose to use as energy. Therefore, it resorts to an alternative fuel called ketone. Ketones are molecules produced in the liver using fats during a deficit of glucose.

This leads to the fat in your body being burned at a much higher rate, leading to weight loss. Additionally, a keto diet reduces hunger and makes you feel full, which is useful for weight loss.

Learn More: What is a Keto Diet For Weight Loss

Benefits of Keto Diet Weight Loss Cardio

We have discussed the main benefit of a keto diet, which is weight loss. However, apart from this, there are other benefits of keto when combining it with cardio. Some of these benefits include:

Fat Burning

The main goal of a keto diet is to force your body into a state of ketosis. During this state, your body has a lack of glucose from carbs and starts to burn fat for energy. This can lead to a noticeable reduction of fat in the body and result in significant weight loss. 

Cardiovascular exercises, or cardio, refers to exercises that are designed to tire your body out. These exercises raise your heart rate and increase energy consumption significantly.

After a long cardio session, your body’s energy demand surpasses the available glucose from carbohydrate breakdown. As a result, your body starts to burn fat as an alternative to glucose. This reaction goes hand-in-hand with a keto diet because both aim to burn fat.

As a result, they are an amazing combination for those looking to simply burn fat. However, there are more benefits.

Fat Adaptation Improved Endurance

Normally, your body relies on glucose for energy. Glucose is a very short-term, easy-to-use energy source.

However, during ketosis, your body can’t rely on glucose and must use fat as the primary energy source. This change in fuel can benefit endurance athletes, as fat is much more long-term and sustainable.

Alongside this, cardio exercises, such as running or cycling, cause your body to go past its usual endurance capacity. After a while, this constant push can lead to many adaptations in your body.

Namely, it results in a significant increase in stamina and breathing efficiency. Moreover, cardio improves your lung capacity and oxygen intake, leading to improved endurance.

When following a keto diet weight loss cardio routine, the result is a very beneficial adaption in the body. You will adapt to using fat as your primary fuel and have improved endurance.

Cardiovascular Health

Studies show that ketogenic diets have connections to reduced cardiovascular risks. In fact, many studies show that keto reduces triglycerides, which increases the levels of HDL cholesterol. Moreover, following a keto diet also improves blood sugar control and helps with inflammation.

In addition to this, cardio exercises are very well known for their effect on your cardiovascular system. They are very beneficial for almost any part of your life. Cardio exercises strengthen your heart muscles and lower blood pressure.

As a result, your health is significantly improved. Moreover, cardio workouts lead to a reduced risk of heart disease, stroke, and many other health issues.

So, when doing keto diet weight loss cardio, there is an obvious benefit to your heart and even your full body.

Moreover, a healthy heart means less blockage and a more active metabolism. Therefore, your body will be a lot better at burning fat and helping with weight loss.

Learn: Best 10 Low Carb Diet For Weight Loss

Best Keto Diet Weight Loss Cardio Exercises 

Best Keto Diet Weight Loss Cardio Exercises 

There are two different methods of cardio. They are High-Intensity Interval Training (HIIT) and Steady-State Cardio (SSC). HIIT involves short bursts of difficult exercises, such as fast sprints or jumps. In contrast, SSC involves longer activities like jogging or climbing.

Each method of cardio has its pros and cons; however, we will not discuss them here. Ultimately, the type of cardio depends on your preference and which style suits you most. We will discuss a few common and effective exercises for each method:

High-Intensity Interval Training (HIIT)

Sprinting: Aim for your max speed on a treadmill or a decent-sized track. You should aim for 5 minutes or less of fast sprinting, then a brief rest while you regain your breath, and then continue again.

Jumping Jacks: Jumping jacks are a great exercise to do for HIIT. You should aim for 20-30 seconds of jumping jacks. Moreover, you should try to do as many as possible and as fast as possible in this period.

Burpees: Burpees are one of the most demanding forms of cardio you can do. Burpees involve doing a push-up and then following it with an explosive jump. Aim for 20-30 seconds of as many burpees as you can.

Cycling Sprints: Cycling is a tried and tested method of cardio. You should complete 20-30 seconds of full-speed cycling, followed by a short rest period where you pedal slowly. Repeat this process until you are completely burnt out.

Box Jumps: This is another great full-body cardio. You should prepare a box and complete as many jumps as possible on it within 20-30 seconds. Then, follow it with a short break and repeat the first step.

Mountain Climbers: Lean on a bed, table, or other sturdy surface. Afterward, pedal on an imaginary bike as if you are biking uphill. Do this for 20-30 seconds and take a short rest, then you can go back to doing more mountain climbers.

Learn: How To Follow A Keto Diet For Weight Loss

Steady-State Cardio (SSC)

Running/Jogging: Find a long track or take a stroll around your neighborhood. You should maintain the same pace throughout your run. Moreover, try to keep your speed at a level where you feel tired but not drained. Try to run for at least 20-30 minutes or longer.

Cycling: Again, cycling is one of the best forms of cardio, even in SSC. You should ride around a free road with steady space. Try to aim for at least 30 mins or more. You should continue cycling until you feel tired and drained. However, remember not to overdo it.

Swimming: Swimming is a fun activity that can also serve as an amazing form of cardio. You should swim laps at a medium pace for multiple round trips. During this, focus on maintaining a fixed speed and try to take as many breaths as you can throughout.

Brisk Walking: Despite popular belief, walking is an amazing form of cardio. The only issue is that you have to walk for hours to achieve the same result as some of the other methods. Aim to take a brisk walk outdoors or on a treadmill for at least 1-2 hours. Moreover, try to keep a fixed speed throughout your walk.

Stair Climbing: While frustrating, stairs are a great way of getting your steps in and completing your cardio. Aim to climb using a stair-climber machine or use your home or work stairs. Moreover, you should get in 20-30 minutes of stair climbing while trying to keep a steady pace.

Learn More: How To Speed Up Weight Loss In Ketosis

The Bottom Line

Keto diet weight loss cardio is a great strategy for both weight loss and overall health benefits. You will improve your heart condition, have better endurance, and lose significant weight!

Moreover, these methods are tried and tested, so you can follow them with peace of mind.

The most important thing when maintaining a keto diet weight loss cardio routine is your discipline.

If you can strengthen your mind and complete your exercises and diet regularly, you can lose weight and live your life to the fullest! 

FAQS About Keto Diet Weight Loss Cardio

Can you do cardio on a keto diet for weight loss?

Yes, cardio exercises like running, cycling, and swimming can complement a keto diet by enhancing calorie burn and fat loss.

How does cardio benefit keto diet weight loss?

Cardio improves cardiovascular health, boosts metabolism, and helps burn stored fat, which supports weight loss on a keto diet.

What are the best cardio exercises for keto diet weight loss?

Effective cardio exercises on a keto diet include HIIT (High-Intensity Interval Training), steady-state jogging, and cycling to maximize fat burning.

Should you adjust your cardio intensity on a keto diet for weight loss?

Yes, adjusting cardio intensity can optimize fat burning on a keto diet; HIIT can be particularly effective for boosting metabolism.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *