• If you don’t vary your cardio workouts, your body gets used with it and burns less energy. • Steady-state cardio adds next to nothing toward weight loss; however, it helps reduce muscle soreness and speeds up recovery. • 30 minutes of cardio for three times a week can help you burn fat without losing muscle.Too much cardio is just as bad as too little cardio. Strength training by itself helps burn more fat than cardiovascular exercises.n other words, too much cardio could prevent weight loss. The more cardio you do, the more you have to continue to do to get results. HIIT workouts along with weight training burn fat after the workout is over and help maintain muscle.