Metabolism and cardio training—they’re connected, but not always in the way most people think. I’ve worked with countless swimmers and athletes who push through long cardio sessions expecting to shed fat fast, only to stall out and hit a frustrating plateau.

So if you're asking, does cardio increase metabolism? The short answer is yes—but the full story is where your breakthrough lies. Let’s unpack how cardio truly impacts your metabolism, why it’s not always enough on its own, and how to structure your training for better fat loss and lasting results.

Does Cardio Increase Metabolism?

Yes, doing cardio does increase metabolism - but only temporarily. When you’re actively exercising, your body burns calories and ramps up energy expenditure. For example, a 30-minute run might burn 300 calories, but that boost to your metabolism fades quickly after you stop.

Compare that to high-intensity interval training (HIIT) or strength training, which trigger the afterburn effect—also known as excess post-exercise oxygen consumption (EPOC). This effect keeps your metabolism elevated for up to 24–48 hours after your workout.

So, does cardio speed up metabolism? Yes. But if you're aiming for sustainable fat loss, you need more than just steady-state cardio.

Cardio and Metabolism: Why Running Alone Isn’t Enough

If you love running, I’m not here to talk you out of it. But from a performance and body composition standpoint, running alone just doesn’t cut it.

Here’s why:

Efficiency cuts calories. The better you get at running the same route, the fewer calories you burn.
No lasting afterburn. Steady-state cardio doesn’t elevate your metabolism like HIIT or lifting weights.
Potential muscle loss. Too much cardio without strength work can lead to muscle breakdown, which actually slows down your resting metabolic rate.

How to Break Through a Plateau (for Good)

1. Rebuild Your Nutrition Strategy

Plateaus often start in the kitchen. I always tell my athletes: don’t eat less - eat smarter. Instead of chronic restriction, use tools like:

Strategic refeeds or cheat meals
Cyclical calorie adjustments
Macro rebalancing, especially with more protein

These tactics help preserve muscle and keep your metabolism firing.

2. Upgrade Your Supplement Game

Supplements won’t do the work for you, but they can support better results:

Multivitamins fill nutrient gaps that slow metabolic function.
Fish oil helps your body use carbs for energy instead of fat storage.

Want more? Check out my article:
TOP 7 Best Supplements for Swimmers →

3. Prioritize Strength Training

Muscle is metabolic gold. The more lean mass you carry, the more calories you burn at rest.

Lift 3–4x/week
Focus on compound lifts (squats, deadlifts, presses)
Progressively increase load

If you’re not strength training yet, that’s your missing link.

Mix Cardio with Strength Training

To maximize fat loss and metabolic health, combine strength training with cardio. Here’s how:

High-Intensity Interval Training (HIIT): Replace some of your steady-state cardio sessions with HIIT. Short bursts of intense activity followed by rest periods create a metabolic boost that lasts for hours.
Strength Training First: Always prioritize strength training before cardio. Building muscle is essential for long-term metabolism boosts.
Cardio as Recovery: Use steady-state cardio sparingly, such as on recovery days or as a mental reset.

Real-World Athlete Applications

Each sport demands a slightly different training approach. Here’s how I coach different types of athletes:

Athlete	Cardio & Metabolism Strategy
Swimmers	Combine dryland strength (presses, pulls) with sprint-based pool sets for full-spectrum gains.
Triathletes	Balance interval work (bike/run) with resistance training to prevent injury and boost endurance.
General Fitness	Alternate strength days with HIIT, and sprinkle in steady cardio for mental recovery.

Nutrition and Metabolism: Fuel the Burn

Training alone won’t cut it. What you eat—and how consistently you eat it—makes or breaks your metabolic health.

Key Tips:

Prioritize Protein: Aim for 0.8–1g per pound of body weight.
Carb Timing: Use carbs pre- and post-workout to support training intensity.
Hydration & Recovery: Water, electrolytes, sleep, and smart supplementation all matter.

And yes, cheat meals (done right) can actually help your metabolism by signaling your body to stay out of starvation mode.

More on Cardio Metabolism: The Research

Studies show that:

Runners need to log 100+ more miles/year to maintain the same fat loss benefits as year one.
In contrast, HIIT and resistance training stimulate greater EPOC, improving metabolic rate even after you’re done.

So, how much does cardio increase metabolism? Not nearly as much as strength or interval work.

FAQ: Your Cardio & Metabolism Questions Answered

Does cardio speed up metabolism?
Yes, but only during the workout. For a longer-lasting effect, you need HIIT and strength training.

How much does cardio increase metabolism?
Only during the workout window. A 30-minute jog may burn 250–350 calories, but the boost ends when you stop.

How should I use cardio for metabolism?
Think of cardio as a supporting tool, not the main event. Use it for recovery, mental reset, or low-impact conditioning.

Train Smarter, Not Longer

If you're stuck in a cycle of cardio with minimal results, it’s time to level up your approach. Strength training, strategic nutrition, and recovery are your real metabolic power trio.

Need help putting it all together?

👉 Explore My Dryland Programs for Athletes

Personalized, effective, and built to help you break through.

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Your Metabolism on Cardio: Breaking Through the Plateau