a 45-minute jog) and interval training (alternating low and higher intensity). Perkins recommends a combination of moderate-intensity steady state cardio (ex. "But don’t cut it out completely, because you need cardiovascular activity for your overall health." And if you gain muscle easily or you're going for a toned butt, you can do more cardio.
If it's really hard for you to gain muscle or your main goal is building muscle, you'll want to do less cardio, Perkins says. How much cardio you need to do depends on your goals and how easily you build muscle. But you may wonder, "Does running tone your butt?" You can do any type of cardio you like, as long as you do it regularly and at the right intensity. Not only is cardio good for your heart, it's an effective way to burn extra calories and tap into your body's fat stores.
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