The Best Types of Cardio for Muscle Growth

When it comes to fitness goals, building muscle and improving cardiovascular health often top the list. While weightlifting and resistance training are essential for muscle growth, incorporating cardio exercises into your routine can provide additional benefits. However, not all cardio exercises are created equal, and some are more conducive to muscle growth than others. In this blog, we will explore the best types of cardio for muscle growth and how you can maximize your workout routine.

High-Intensity Interval Training (HIIT):

High-Intensity Interval Training, or HIIT, is a popular cardio workout that alternates between intense bursts of exercise and short recovery periods. This form of cardio is highly effective for muscle growth because it stimulates the production of growth hormone and increases the body’s metabolic rate. HIIT workouts can be tailored to incorporate various exercises, such as sprinting, jumping jacks, burpees, and kettlebell swings. The intense nature of HIIT training also helps preserve muscle mass while burning calories.

Circuit Training:

Circuit training combines strength training exercises with cardiovascular movements, making it an excellent choice for muscle growth. It involves performing a series of exercises in rapid succession, with minimal rest between each exercise. Circuit training keeps your heart rate elevated throughout the workout, promoting cardiovascular fitness while engaging multiple muscle groups. Examples of circuit training exercises include push-ups, squats, lunges, jumping rope, and mountain climbers. By combining resistance and cardio, circuit training helps build lean muscle mass while burning calories.


Sprinting is a powerful form of cardio that can significantly contribute to muscle growth. It involves short bursts of maximum effort, followed by a recovery period. Sprinting engages fast-twitch muscle fibers, which are responsible for explosive movements and have a greater potential for growth. Regular sprinting sessions can help increase muscle strength, power, and endurance. Incorporate sprinting into your workout routine by including interval sprints on a track or treadmill, hill sprints, or outdoor sprints.

Stair Climbing:

Stair climbing is a low-impact cardio exercise that targets the lower body muscles while providing an excellent cardiovascular workout. Whether using a stair climber machine or climbing actual stairs, this activity engages the quadriceps, hamstrings, glutes, and calves. Stair climbing challenges the muscles with resistance while also elevating your heart rate. To maximize muscle growth, vary your stair climbing routine by changing the pace, adding intervals, or carrying additional weight, such as a weighted vest.


Rowing is a full-body workout that engages multiple muscle groups, making it an excellent choice for muscle growth. This low-impact cardio exercise targets the upper body, including the back, shoulders, and arms, while also working the lower body muscles and core. Rowing offers both strength and cardiovascular benefits, allowing you to build lean muscle mass while improving endurance. If you have access to a rowing machine or a rowing boat, incorporate rowing intervals or steady-state rowing sessions into your routine.


Cycling, whether on a stationary bike or outdoors, is a low-impact cardio exercise that can aid in muscle growth. It primarily targets the lower body muscles, including the quadriceps, hamstrings, and calves. Cycling helps build endurance and leg strength, which can complement your resistance training routine. To maximize muscle growth, incorporate interval training on a stationary bike or outdoor sprints and hill climbs while cycling.

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