In this episode of the Iron Sights Podcast, I’m back in the studio with Cece and Ryan breaking down nine practical tips to make your cardio training more effective—without turning it into a science lecture or chasing fitness rabbit holes.

Most people approach cardio with the wrong focus. Today we help you reframe how you think about your cardio sessions, what actually matters, and how to stop wasting time while still improving endurance, efficiency, and recovery.

We also touch on heart rate–based training and point you toward our free Heart Rate Zone Training Guide, which shows you how to structure cardio using personalized zones—whether you’re using a treadmill chart, a heart rate monitor, or a smartwatch.

Grab it free at reddotfitness.net/rdfguides and start training with more intention.

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Timestamps:

00:00 Intro

02:27 Cardio Myths

05:03 Smarter Cardio

14:25 Walking Benefits

28:26 HIIT Explained

37:57 Skill vs Intensity

42:47 Cardio vs Strength

46:12 Fat-Burn Myth

48:58 Making Cardio Stick

58:52 Play & Longevity

01:03:14 Cardio Takeaways

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