Spoiler: You don’t need to run for hours to see results.

When it comes to getting fitter or losing weight, many mums automatically think they need to do more cardio. But more isn’t always better.

The truth is, the right kind of cardio, done in the right amount, can support your energy, mood, and fat loss goals without exhausting your body or leading to burnout.

What Counts as Cardio?

Cardio, short for cardiovascular training, includes anything that gets your heart rate up and keeps it elevated for a period of time. But not all cardio is created equal.

The Three Main Types of Cardio

1. Low-Intensity Steady-State (LISS)
Examples: Walking, slow cycling, swimming
✓  Best for recovery days, mental clarity, and fat burning
💡 A great option for mums who need movement without extra stress on the body

2. Moderate-Intensity Cardio
Examples: Brisk walking, incline treadmill, at-home circuits
✓  Best for improving fitness without burnout
💡 A solid go-to when you feel good but don’t want to push too hard

3. High-Intensity Interval Training (HIIT)
Examples: Jump squats, mountain climbers, EMOM or AMRAP workouts
✓  Best for fat burning, boosting metabolism, and saving time
💡 One or two sessions per week is plenty to avoid fatigue and support recovery

How Much Cardio Should Mums Be Doing?

For most women following the Transform method, especially if the goal is fat loss and muscle tone, this is the sweet spot:

✓  Two to three cardio sessions per week is plenty
✓  One or two HIIT sessions per week if you feel energised and recovered
✓  One or two walks, around 30 to 45 minutes, for low-impact, fat-burning movement

That’s it.

More cardio doesn’t always mean better results. It’s about quality, not quantity.

How Transform Makes Cardio Simple

With Transform, you don’t need to overthink it.

We’ve already structured cardio into your week so it’s:

✓  Balanced with strength training
✓  Based on short, effective formats like EMOM or HIIT
✓  Easy to follow from home in just 18 to 28 minutes
✓  Paired with mobility and mindfulness, so your body stays energised rather than exhausted

The Bottom Line: Cardio Should Fit Into Your Life

You don’t need long runs or daily workouts to get results.

You need a clear structure, the right mix of movement, and support to stay consistent. That is exactly what Transform gives you.

Want a plan that takes the guesswork out of cardio, strength, and nutrition?

Start your free seven-day trial of Transform today and feel the difference smart training can make.