Engaging in cardio before a workout can offer several benefits for fat loss and muscle retention:

1. Increased Calorie Burn: Starting with cardio helps elevate your heart rate, leading to more calories burned throughout the workout, aiding in fat loss.

2. Improved Endurance: Pre-workout cardio boosts stamina, making it easier to push through intense training sessions.

3. Enhanced Fat Utilization: Cardio can help mobilize fat stores, making your body more efficient at using fat as an energy source during your workout.

4. Muscle Retention: By keeping cardio sessions moderate and controlled, you can promote fat loss while preserving lean muscle mass, especially when combined with proper nutrition and strength training.

5. Mental Focus and Warm-up: Cardio primes the body and mind, increasing focus and preparing your muscles for the upcoming workout, reducing the risk of injury.

To maximize benefits, balance cardio intensity and duration with your overall fitness goals and recovery needs.

20-40 min of zone 2 cardio will transform your physique

Can be one 3-5 days a week pre workout and is a built in warm up

If your going to do HIIT session that will be better post workout or another time of day, 10-20 min is a good goal for HIIT.