Have the fat around your belly and sides become stubborn, refusing to go away no matter what you do? Have you decided to fight these persistent fats with exercise, and now you are wondering whether strength training or cardio is better for fat burning? In this article, I will teach you the best types of exercises for fat burning. So be sure to stay with me and do not go anywhere!
Some people believe that to get rid of fat, they must spend hours running on a treadmill, while others argue that lifting weights and strength training are the best ways to fight fat. But what is the reality?!
Today, in this article from Max Muscle Science, based on scientific evidence and the experience I have gained over several years of coaching, I will clarify this topic for you, dear athlete.
Table of contents
- How Does Fat Burning Happen?
- Comparison of Calorie Burn in Strength Training and Cardio
- Calorie Burn Comparison Chart: Cardio vs. Strength Training
- Is Cardio Really the Best Method for Fat Burning?
- Strength Training: Can Lifting Weights Burn Body Fat?
- Comparison Chart: Post-Workout Fat Burning (EPOC) in Strength Training vs. Cardio
- Combining Strength Training and Cardio: The Best Formula for Fat Burning
- Sample Workout Plan for Maximum Fat Loss and Muscle Retention
- Final Verdict: Strength Training vs. Cardio for Fat Burning
How Does Fat Burning Happen?
The body naturally obtains the energy it needs from three main sources. These sources include:
- Carbohydrates: The body’s primary source of energy, which is the first available fuel used by the muscles.
- Protein: Primarily used for muscle building and repairing muscle tissues, but under certain conditions—almost critical—it can also be used for energy.
- Fat: A stable and suitable energy source for long-duration, low-intensity activities.
What Is the Difference Between Fat Burning During Exercise and Increased Metabolism After Exercise?
When we talk about fat burning, I need to clarify the distinction between these two terms.
Fat burning during exercise means that with the right type of exercise and diet, you put your body in a state where it cannot help but burn stored fat as energy and essentially burn it.
However, increased metabolism after exercise means that after finishing your workout, your body needs to recover and, to do so, it must burn more calories—this leads to an increase in metabolism. This process ultimately helps in eliminating body fat as well.
Comparison of Calorie Burn in Strength Training and Cardio
The number of calories your body burns during different types of physical activities depends on various factors, including exercise intensity, duration, body weight, and fitness level. However, in this section, we will compare the average calorie burn between strength training and cardio.
Calorie Burn during Cardio Exercises (Cardio and HIIT)
Low-intensity aerobic exercises, such as cycling slowly or walking, burn calories moderately, and fat is the predominant source of energy for activities like these.
Exhaustive cardio activities such as HIIT (High-Intensity Interval Training) yield a much higher calorie burn. But during the course of such activities, the body’s fuel source is nearly pure carbohydrates and reserve fat.
Calorie Burn in Strength Training (Weightlifting)
When you perform moderate to average strength training, the burn is lower compared to cardio-type exercises. However, as a compromise, your post-exercise metabolism increases significantly.
On the other hand, when you are performing compound and high-intensity strength training exercises (such as multi-joint exercises like squats, bench presses, and deadlifts), energy expenditure will be much higher, and the metabolic effects will last much longer.
Calorie Burn Comparison Chart: Cardio vs. Strength Training
In the table below, I have compared the calorie burn of cardio and strength training for a 70 kg person over 30 minutes of exercise. This information can be very useful for you, so be sure to read it carefully!
Exercise Type | Approximate Calorie Burn | Main Feature |
|---|---|---|
Walking (Low Intensity) | 120-150 | Fat burning during exercise |
Running (High Intensity) | 300-450 | Rapid carbohydrate consumption |
Cycling (Moderate Intensity) | 250-350 | Combination of fat and carbohydrate burning |
HIIT (High-Intensity Interval Training) | 300-500 | Significant increase in metabolism after exercise |
Regular Weightlifting | 150-220 | Gradual metabolism increase |
Heavy Weightlifting | 250-350 | Fat burning after exercise (EPOC) |
🔥 Key Takeaways:
- If we only consider calorie burn during exercise, cardio is the winner.
- If we consider long-term effects on metabolism and fat burning after exercise, strength training is much better.
- What is the best approach? A balanced combination of strength training and cardio (especially HIIT) can provide the best results for fat burning and metabolism boost.
Is Cardio Really the Best Method for Fat Burning?
It is true that cardio workouts burn a high number of calories, improve cardiovascular health, and are a great option for beginners. But do these factors make cardio the best fat-burning method?
Based on my experience, my answer is NO. In my opinion, doing only cardio workouts is not an ideal or effective approach for fat loss. Why? Because if you only focus on cardio for a long time, you might face the following issues:
- Loss of muscle mass
- The body adapts to cardio, reducing its effectiveness over time
Does this mean you should stop doing cardio for fat loss? No, not at all! Cardio is still a powerful tool to help you fight stubborn body fat. But cardio alone is not enough.
Stay with me to learn exactly how to train for maximum fat loss.
Strength Training: Can Lifting Weights Burn Body Fat?
With strength training, your metabolism increases, and at the same time, more muscle is built. Interestingly:
✅ More muscle = More fat burning at rest!
One of the most significant determinants of fat burning post-workout is Excess Post-Exercise Oxygen Consumption (EPOC). It is a body metabolic process that guarantees calories and fat are still being burned even after your workout.
When you do strength training with high intensity, your body consumes a lot of oxygen to fuel it. Consequently, even after the workout is done, your body needs extra energy to replenish oxygen supply, fix muscle tissue, and normalize metabolism.
To supply this energy, the body taps into its fat stores, so fat burning continues for a few hours after your workout!
Why Does Strength Training Burn More Fat After Exercise Than Cardio?
You might be wondering:
“Why does cardio not burn as much fat after exercise as strength training?”
Here are three scientific reasons that prove strength training is more effective for post-workout fat burning:
- 1️⃣ Strength training causes microscopic tears in muscle fibers, and the body must use extra energy to repair these micro-damages.
- 2️⃣ After strength training, your Basal Metabolic Rate (BMR) increases for 24 to 48 hours, meaning your body continues burning more calories.
- 3️⃣ Cardio (especially low-intensity cardio) primarily burns fat during exercise, but it has little effect on metabolism and fat burning after the workout is over.
Comparison Chart: Post-Workout Fat Burning (EPOC) in Strength Training vs. Cardio
Exercise Type | EPOC Duration | Approximate Calorie Burn After Exercise (EPOC) | Approximate Calorie Burn During Exercise |
|---|---|---|---|
Walking (Low Intensity) | Less than 1 hour | 10-20 | 120-150 |
Running (High Intensity) | 2 to 4 hours | 50-80 | 300-450 |
HIIT (High-Intensity Interval Training) | 12 to 24 hours | 100-150 | 300-500 |
Regular Weight Training | 12 to 24 hours | 60-100 | 150-220 |
Heavy Weight Training | 24 to 48 hours | 100-200 | 250-350 |
At this point, it is clear that:
✅ If you want to burn fat only during exercise, cardio is the better option.
✅ However, if you want your body to continue burning fat after exercise, strength training is more effective.
But now, I want to reveal the ultimate method and best strategy for fat burning.
Combining Strength Training and Cardio: The Best Formula for Fat Burning
The truth is that if you want your body to burn fat at maximum speed—like a furnace—you need to combine both strength training and cardio.
Personally, I have achieved the highest possible fat loss by combining strength training + HIIT + cardio, along with a proper diet. I have applied this same formula to many of my clients, and they all achieved amazing results!
Sample Workout Plan for Maximum Fat Loss and Muscle Retention
In this section, I will provide a sample workout plan that serves as a great guideline for fat burning and muscle retention. However, your workout program should be tailored to your specific needs to ensure the best possible results.
Day | Exercise Type | Details |
|---|---|---|
Monday | Strength Training (High Intensity) + HIIT | Bench press, pull-ups, barbell press, shoulder press, followed by 15 minutes of HIIT (e.g., sprints + plyometric exercises) |
Tuesday | LISS Cardio + Abs Training | 40 minutes of brisk walking or steady cycling + abs workout (crunch, plank) |
Wednesday | Strength Training (Low Intensity) + HIIT | Squats, deadlifts, lunges, followed by 15 minutes of HIIT (burpees, mountain climbers) |
Thursday | Active Rest or Light Walking | Stretching exercises, yoga, or light walking |
Friday | Full-Body Strength Training + HIIT | Compound movements like cleans, deadlifts, bench press, followed by 15 minutes of HIIT |
Saturday | Cardio (Running or Cycling) + Abs Training | 30-40 minutes of moderate running or treadmill + abs workout |
Sunday | Full Recovery | Muscle and energy recovery |
More Details on the Above Workout Plan
Day 1 (Upper Body – Push & Pull):
- Barbell Bench Press – 4 sets of 8 reps
- Pull-Ups (or Lat Pulldown) – 4 sets of 10 reps
- Dumbbell Shoulder Press – 3 sets of 10 reps
- Parallel Dips or Barbell Triceps Extension – 3 sets of 12 reps
- Close-Grip Push-Ups – 3 sets to failure
Day 3 (Lower Body – Strength & Endurance):
- Barbell Squat – 4 sets of 8 reps
- Deadlift – 4 sets of 6-8 reps
- Dumbbell Lunges – 3 sets of 10 reps per leg
- Leg Press – 3 sets of 12 reps
- Standing Calf Raises – 3 sets of 15 reps
Day 5 (Full Body – Compound Movements):
- Deadlift + Push-Ups + Pull-Ups (3 exercises back-to-back) – 3 sets
- Barbell Press + Lunges + Burpees (3 exercises back-to-back) – 3 sets
- Plyometric Exercises (Jumps, Mountain Climbers, Jumping Jacks) – 3 sets to failure
15-Minute HIIT Workout Details:
- 30 seconds sprint + 30 seconds walk → 5 to 7 sets
- 30 seconds burpees + 30 seconds jump rope → 5 to 7 sets
- 30 seconds jump lunges + 30 seconds mountain climbers → 5 to 7 sets
Final Verdict: Strength Training vs. Cardio for Fat Burning
- If you only do cardio, your fat burning is limited to your workout duration.
- But if you combine cardio and strength training, your body will continue burning fat both during and after exercise.
So it is crystal clear that the best fat-burning method is a combination of both strength training and cardio.
📢 If you are still sweating on the treadmill or pedaling endlessly on the bike without seeing real results, it is time to embrace weight training and give your body a real shock to melt that stubborn fat! 💪🔥
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