That's wrong.

Unless you're training like a marathon runner, cardio isn't going to shrink your muscles overnight.

It actually helps.

The right kind of cardio boosts endurance, speeds up recovery, and even makes you stronger.

The problem?

Most people do the wrong type of cardio, and that's why they think it's bad.

But what if I told you some cardio workouts can actually build your strength, instead of taking it away?

Stick around.

I'll show you three cardio workouts that don't just preserve muscle, but help build it.

Why Cardio is Good for Gains Cardio improves endurance, which means you can do more reps before gassing out.

It also helps your body recover faster between sets.

Less fatigue means better performance in your workouts.

Fast twitch muscle fibers get activated with explosive cardio.

These are the same fibers that help you jump higher, sprint faster, and power through calisthenics moves.

Another bonus?

It flushes out lactic acid so you feel less sore after training.

But not all cardio is created equal.

Do the wrong kind, and yeah, it can mess with your gains.

Let's talk about the right cardio workouts that actually make you stronger.

The first one is sprinting.

Yes, sprinting.

You've probably seen sprinters.

Huge, explosive, and built like power athletes, not like skinny endurance runners.

That's because sprinting is more than just running fast.

It's resistance training in disguise.

It forces your muscles to generate explosive power with every step, making it a natural strength builder.

It activates fast twitch muscle fibers, the same ones you use for explosive pull-ups and jumps.

Unlike long distance running, sprinting builds power instead of draining your muscles.

It's also an excellent way to improve speed and agility without losing strength.

Another key benefit?

Sprinting trains your nervous system to fire faster.

That means better reaction time and control over your movements.

Huge for calisthenics.

The faster your muscles fire, the quicker and stronger your body responds during exercises like explosive push-ups, plyometrics, or dynamic pull-ups.

A lot of people think of sprinting as just running fast.

But real sprint training is about maximum effort.

Every sprint rep forces you to push against the ground with as much force as possible, which transfers directly into stronger legs and explosive power.

If you are a beginner, start with 20-30m sprints and walk back, repeating 5-6 times.

As you progress to intermediate level, increase to 40-50m sprints while focusing on explosive acceleration.

For advanced athletes, try hill sprints for higher resistance and more power gains.

Sprint once or twice a week, and you'll see a difference in your speed, strength, and overall athleticism.

Next up, jump rope.

You might think of it as just playground fun, but trust me, it's one of the most underrated tools for serious training.

There's a reason boxers, martial artists, and top athletes all use it.

It builds endurance, rhythm, and footwork like nothing else.

When you jump rope, you make your ankles and calves stronger.

This helps you stay stable during calisthenic moves.

When you're more stable, you can control your movements better and do them more safely.

Another thing most people overlook is how jump rope builds footwork.

That's why fighters and athletes use it.

If you can control your feet, you can control your movement.

Good footwork means better balance, and better balance means stronger control over bodyweight exercises.

Pistol squats or dragon squats would benefit from it.

You don't just move stronger, you move smarter.

It's also easy to scale.

You can do it as a warm-up, a finisher, or even a full workout if you're short on time.

It keeps your heart rate high without putting excessive strain on your muscles.

If you are a beginner, start with basic bounces for 30 to 60 seconds at a time.

As you progress to intermediate level, try alternating feet or using a boxer step, which mimics sprinting mechanics.

For advanced jumpers, incorporate double unders to make the workout more explosive.

Even just 5 minutes of jump rope at the start or end of your workout will level up your endurance.

Let's talk about different jump rope options.

There's your basic rope, affordable, and great for getting a feel of rope jumping.

Then, we have weighted ropes, light for skill work, medium for endurance, and heavy for strength training.

Here's the thing, while any jump rope can work, if you want something that'll last a lifetime and help you maximize your training, check out Crossrope.

They offer all these options in one ecosystem.

From their lightweight ropes for speed work to their heavy ropes for strength training, they've got you covered.

But it's not just about the ropes.

Their AMP app is specially designed for jump rope training.

For just $8 a month, less than 2 fancy coffees, you get access to their app that tracks your jumps, measures your progress, and helps you burn up to 20% more calories.

With over 2,500 workouts in their library, who says cardio has to be boring?

And finally, burpees.

Yeah, I know, everyone hates them.

But burpees are like that one friend who always tells you the hard truth.

You might not like it, but you need it.

They train your whole body in one movement, and if done right, they build both strength and endurance without killing your gains.

Burpees also build explosiveness because they combine pushing, squatting, and jumping in one movement.

If you do them right, they're a strength-focused cardio exercise, not just a random burnout drill.

Most people rush burpees and end up doing them inefficiently.

But if you control each part of the movement, you get way more benefit with less wasted energy.

A clean, explosive burpee forces your body to work efficiently under fatigue, improving both endurance and strength at the same time.

Another underrated benefit?

Burpees improve conditioning for real-world movement.

Unlike treadmill cardio, they train your body to handle full body exertion without losing coordination or control.

That carries over into sports, calisthenics, and even everyday physical activity.

If you are a beginner, do burpees without the jumping part and at a slower pace.

Once you're comfortable, progress to standard burpees with controlled and smooth reps.

Advanced athletes can add tuck jumps or weight vest for more intensity.

The idea that cardio kills gains is outdated.

The wrong kind of cardio does.

But if you do it right, you're only going to get stronger, leaner, and more explosive.

Sprinting, burpees, and jump rope.

If you're looking for a solid jump rope, cross rope makes some of the best out there.

Right now, you can get 15% off with the code GRAVEGEAR.

Just check the link in the description.

Oh, did I mention they've just released the latest AMP 2.0 handle that gives you real-time jumping feedback and more?

Together with the AMP app, this is the first time we've seen a jump rope that can measure your progress and push you towards your goals.

Skip with it once and it learns your preferences and level, then tailors a training plan just for you.

Okay, I know.

It's not for everyone.

If you want to level up your jump rope skills or are just getting started, this is a worthy investment.

Plus, these ropes come with a lifetime warranty and 60-day money-back guarantee.

Details are below.

Go take a look.

Want to know the perfect training schedule to stay strong, lean, and explosive?

Click here to learn the ideal training frequency for your level.

I'll see you next time.