Weight or Cardio ? Which Workout Type Will Burn More Fat ?

Many people who have decided to lose weight often find themselves grappling with a tough question: cardio or weight training? These are the most popular workouts, but it can be difficult to figure out which one will work best for you.

Based on this question, in this article, we explain everything you need to know about cardio and weight training for weight loss.

Cardio Burns More Calories Per Workout

Weight or Cardio ? Which Workout Type Will Burn More Fat ?

Many scientists are investigating how many calories people burn during various activities. Based on this research, you can estimate how many calories you will burn by applying different types of exercise, including cardio and weight training.

For example, if you weigh 73 kg, you can burn about 250 calories in a 30-minute run at a reasonable pace. If you run at a pace of 10 km per hour, you can burn 365 calories in 30 minutes. On the other hand, if you do weight training for the same amount of time, you can only burn 130-220 calories.

In general, you will burn more calories per cardio training than weight training for your effort.

Weight Exercise Helps You Burn More Calories Daily

Weight or Cardio ? Which Workout Type Will Burn More Fat ?

Although weight training may not allow you to burn as many calories as cardio training, it has many other important benefits.

For example, weight training is more effective at increasing your muscle volume than cardio training, and burns more calories from tissues, including muscle and fat, at rest. For this reason, it is said that weight training is the key to increasing your resting metabolism. In particular, studies have shown that more calories are burned after a weight training workout than after cardio exercise.

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Most Frequently Preferred Alternative: HIIT

Weight or Cardio ? Which Workout Type Will Burn More Fat ?

Although cardio and weight training are the most common workouts, we have to say that there are other alternatives to these two workouts. HIIT, i.e. high-intensity interval training, is the most useful of these alternatives. Studies have shown that high-intensity interval exercises burn 25-30% more calories than other types of exercise.

Diet and Exercise for Long-Term Success

Weight or Cardio ? Which Workout Type Will Burn More Fat ?

Most people already know that exercise and a healthy diet are essential for optimal health. All major health organizations recommend changing your diet and exercise routine for weight loss. If you want to optimize your progress, even if you have the best exercise program, it will not be enough. In addition to the exercises you apply, you should be very careful with your diet program.

Studies have shown that for long-term weight loss, a moderate reduction in calorie intake and a good exercise program have been observed.

While many people know that a healthy diet is very important for weight loss, some people exaggerate this and say that the only thing that matters is diet. However, if you are looking for a permanent solution, you should never, ever forget how important exercise is in this process.


  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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