Cardio or weights for fat loss: The truth might surprise you

When it comes to exercise, one question always sparks debate: Is cardio or weight training better for burning fat?

And while it may sound like a simple question to answer, you will probably get a 50/50 split of personal opinions from those who find success with either. So who is right, and is one actually better?

Cardio has long been praised for its superior calorie burning, while lifting weights has been recognised for building muscle mass and boosting metabolism. However, when it comes to weightlifting, some fear that it may lead to "getting bulky" rather than lean and toned (that’s largely a myth).

So which is better?

Both cardio and weight training can change your body composition while losing weight, but often, the best results come from combining the two.

Let's break down the science, compare the benefits, and give you a plan that actually works.

The science behind exercise and fat loss

In the simplest way possible, fat loss ultimately comes down to energy balance: burning more calories than you consume (what we usually refer to as a calorie deficit).

However, how you move your body can affect not only the weight you lose, but also your body composition, specifically the percentage ratio of body fat to lean muscle [1].

Cardio training (aerobic exercise, such as running, cycling, or swimming) can help you burn more calories in the moment.

Strength training (resistance exercise such as lifting weights or using resistance bands) helps preserve and build muscle mass, which keeps your resting metabolism higher in the long run.

Put simply, cardio burns calories during the workout, while strength training keeps your body burning more afterwards.

Studies in sports medicine consistently show that those combining aerobic training and resistance training achieve the most significant body composition changes: less body fat, more lean muscle mass, and improved cardiovascular health [2].

However, exercise is not a linear process, and what works for one individual may not necessarily work for another. So, it's crucial to consider your end goal.

Benefits of cardio for fat loss

Most people either love or loathe cardio. Whether you're hitting the treadmill, climbing the stair climber or gaining speed on the elliptical trainer, there is no doubt that you will be required to work up a sweat.

A well-designed cardio workout is one of the most effective ways to get your body moving and torch calories:

• Burn calories quickly: Activities like running, rowing, and high-intensity interval training (HIIT) sessions can burn more calories per minute than lifting weights
• Target stored fat: Moderate intensity activity helps your body tap into fat stores for energy, especially when performed at a steady, moderate pace
• Improves heart health: Regular aerobic exercise reduces visceral fat (the dangerous fat around your organs) while lowering cardiovascular risks [3]
• Accessible for beginners: Cardio exercises like walking or cycling can be scaled for any fitness level

How often should you do cardio?

The guidelines for adults aged 18-64 recommend either [3]:

• 2.5 to 5 hours of moderate intensity physical activity: This could be in the form of a brisk walk, playing golf or swimming (maybe even some household chores like mowing or vacuuming)
• 1.25 to 2.5 hours of vigorous intensity physical activity: Cardio training such as jogging, taking an aerobics class, fast cycling or outdoor sports such as soccer or netball
• An equivalent combination of the above

While it may sound like a lot for beginners, the key is consistency. Even a moderate pace, done regularly, helps improve overall health, reduce waist circumference, and support fat loss.

To make it less intimidating, this is what the guidelines could look like over a week:

• 30 minutes of brisk walking five times per week
• Three cardio sessions of running or cycling at a vigorous pace
• Two HIIT workouts paired with lighter cardio on off days

Making time for movement each week pays off in the long term. Even just being mindful of incorporating incidental exercise into your day, such as parking further away or taking the stairs, can help you reach your movement goals more quickly than you think.

Benefits of weight training for fat loss

The weight area of the gym can feel a little intimidating when you're new, we get it.

Between the dumbbells, barbells, squat racks, and those machines with more levers and pulleys than you know what to do with, it's easy to feel out of your depth.

Add in the seasoned lifters who seem to know exactly what they're doing, and it can feel like unfamiliar territory. But here's the thing: it doesn't have to.

Weight training isn't just about bulking up. It's one of the most effective tools for fat loss, building lean muscle, and improving strength, whether you're working with free weights, cables, or your own body weight.

Adding weight training to your exercise regimen can assist with:

• Boosting metabolism: Lifting weights increases lean muscle mass, which raises your resting metabolic rate and helps you burn calories even at rest
• Preventing muscle loss: When you lose weight through cardio alone, you risk burning muscle along with fat. Resistance training can help protect lean body mass
• Long-term fat loss: Resistance exercise improves muscular endurance, bone density, and helps with weight maintenance after initial fat loss
• Better body composition: Research shows that strength training leads to greater reductions in fat mass while improving lean muscle mass compared to cardio alone [4]

How often should you do weight training?

For adults aged 18-64, the recommendations are to include muscle-strengthening activities at least 2 days each week [3], targeting all muscle groups.

A balanced program might include:

• Full-body resistance training twice per week
• Upper/lower body splits three to four times per week
• Circuit-style workouts that combine strength and cardio elements

It's important to note that these are just guidelines. Depending on your fitness goals, you may require more or less strength training than what is recommended.

The key takeaway: every bit of movement counts.

Cardio vs weights: Which is better for fat loss?

So, is cardio or weight training better for fat loss? The answer: neither wins outright.

There is no doubt that cardio will help you burn more calories during your workout. So if you're tracking your workouts and using wearables, you might enjoy seeing the calorie numbers add up.

Strength training, on the other hand, will help boost your metabolism, build lean muscle, and prevent you from regaining weight. So while the numbers may not look as impressive at first glance, over time, the results will speak for themselves.

Combining cardio and weight training is the approach that consistently shows the best results in research: more calories burned overall, improved body composition, and greater fat loss.

In other words, cardio without weights can leave you burning fewer calories in the long term, while weights without cardio may neglect cardiovascular health. Together, they're the ultimate fat-burning duo.

Should you do cardio before or after weights?

The order depends on your goals.

• If you want to prioritise fat loss and endurance, start with cardio training to maximise calorie burn and cardiovascular benefit
• If your goal is building strength and muscle, begin with weight lifting while you're fresh, then finish with a cardio session
• For balance, alternate which comes first, or keep cardio and strength training on separate days to avoid fatigue

Either way, combining cardio and weights in your routine ensures you're burning fat and building muscle without compromising performance.

Example fat-burning strength and cardio workout

There are many different ways you can include strength and cardio into your workout, so the best routine will be one that you can stick to consistently. Rather than trying to change up your exercises each time, create a plan that involves progressive overload (gradual increase of weight or reps) to start building muscle and improving endurance.

When planning a session, you should make time at the beginning to warm up and again at the end to cool down. This is the best way to prepare your body for exercise and ensure a smoother recovery.

For the strength portion, you want to combine a mix of 4-6 strength training exercises using body weight, free weights, cables or machines. You should aim to do 3-4 sets and generally set a target of 8-12 repetitions for each movement. In terms of complexity, functional movements (push, pull, squat, lunge, hinge, rotate and balance) should be the foundation of your strength-building.

For your cardio workout, aim for at least zone 2 cardio, which is a moderate intensity where you can still talk but not sing. The key is keeping your heart rate elevated throughout the session. Most cardio machines come with built-in programs that mix up speed, resistance, sprints, or inclines to challenge you. If you prefer more control, switch to manual mode and adjust the settings to match your own pace and fitness level.

To get you started, here's a simple workout that blends resistance and aerobic training to maximise calories burned and lean muscle retention:

Warm-up (5min): Brisk walk, light jog or skipping rope

Strength workout (20min):

• Squats (3 sets of 12)
• Push-ups (3 sets of 12)
• Bent-over rows (3 sets of 12)
• Plank (3 sets of 30s)

Cardio session (15-20min):

• HIIT: alternate 1 min sprint/2min walk x 6 rounds OR
• Moderate pace cycling or rowing

Cool down (5min): Light stretching and deep breathing

Combining diet and exercise for sustainable fat loss

No amount of exercise can outwork a poor diet. For fat loss to stick, you need both regular exercise and a healthy diet that creates a calorie deficit.

• Calorie intake matters: Track portions or focus on whole, nutrient-dense foods
• Protein is key: Supports muscle mass and keeps you fuller for longer
• Balance is better: Avoid extreme restrictions, as sustainable weight loss comes from achievable lifestyle changes

When you combine strength training, cardio workouts, and smart nutrition, you're not just burning fat; you're transforming your body composition, improving cardiovascular health, and investing in long-term overall health.

Burn fat and build strength for life

If you want to lose weight, don't pick between cardio and weights. Use both. Together, they're the most effective way to burn fat, protect muscle mass, and maintain weight loss for good.

But they aren't the complete picture.

Losing weight is tricky, and keeping it off can be even trickier. While diet and exercise are a great place to start, if you're not seeing the results you want, it may be time to consider a holistic weight loss program with added support.

The Juniper Programme combines weight loss medication with dietitian-led health coaching and tracking, so you can lose weight and reach your goals for good.

Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss medications that mimic the GLP-1 and GIP hormones, respectively, to help control cravings, delay stomach emptying, and keep you feeling fuller for longer. These clinically backed treatments help members experience up to 23% body weight loss.

Plus, we have a team of expert dietitians and health coaches you can consult with to help you work through any challenges you're experiencing during your weight management journey. This approach sets you up for sustained weight loss, rather than a quick-fix solution.

This means you can continue to enjoy the things you love in moderation without ever feeling deprived.

Ready to see if Juniper is right for you? You can check your eligibility here.

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