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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