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How many minutes of cardio in order to burn fat? More is not always better when it comes to burning fat. Q: I have a few questions about cardio. I have always heard that you have to do 20 to 30 minutes of cardio before your body begins to burn fat, and anything less is a waste of time.
To summarize, avoid fasted cardio when you're trying to lose fat and are not using an anabolic aid. (Mag-10 works perfectly for that purpose.) Do cardio in the post-absorptive state to preserve muscle mass and will have the greatest impact on your fat loss over a 24-hour period. Do not try to burn more calories via weight lifting. 2  If you decide to do cardio, choose low-intensity cardio, high-intensity/short duration cardio, or loaded carries and make sure to be in a post-absorptive state. 3  Also, avoid doing cardio at night. 4  Do not try to correct lagging muscle groups when in a caloric deficit.