There exist infinite permutations of HIIT, but for anabolic cardio, the idea is to go all-out (as close as you can take yourself to 100% power output) for 30 seconds, followed by four minutes of rest, for four to six cycles. Do this three times each week, for four weeks.

Long bouts of steady state cardio have been proven to increase cortisol levels and break down muscle. Instead, opt for exercises such as high intensity interval training, walking lunges, sled drags/pushes/pulls, loaded carries, sprints that build muscle while burning fat.

Anabolic running is a specific workout technique that is designed to help you quickly reach and maintain your lactic threshold for 30 seconds. The program follows an ancient sprinting technique that helps you maximize every second of your workout.

There are also catabolic workouts such as running, swimming, or biking — essentially, any cardio. These training methods are considered catabolic because your body breaks down glycogen for fuel during long periods of activity. The breakdown and production of energy require the use of several hormones: Cortisol.

Doing sprints two to three times per week is one of the best cardio workouts to promote both fat loss and muscle retention.

So what do bodybuilders do for cardio? Bodybuilders do cardio ranging from supersetting their exercises within their workout to 30-minute power walks post workout. Overall, bodybuilders stay away from cardio that is high-intensity, which would take away from their weight training efforts.