I personally like to start my day with some type of cardio.
Not to burn calories, but to promote a more positive hormonal profile.
Getting my body moving in the morning will release mood boosting hormones, as well as result in a higher cortisol output. Cortisol should be naturally high in the morning and go down throughout the day and I find that starting my day with movement promotes a more restful sleep at night.
Sometimes I just walk, other times I do HIIT.
If I do HIIT I prefer to do it in the morning, to reap the full benefit of EPOC, meaning that your body’s ability to process calories is heightened for the whole day.
How often? I go on a walk every morning.
Nothing strenuous, mainly to get an americano haha.
If I’m doing HIIT, 20 minutes is all I need. A common mistake people make when implementing cardio is doing TOO MUCH. The body adapts quickly to repetitive aerobic exercise and it can also down regulate your thyroid function – both making you less efficient at burning calories and a less ideal environment for fat loss.