Cardio vs. Weights: Which Is Better for Fat Loss?

Let’s Settle This: Do You Need to Run or Lift to Lose Fat?

If you’ve ever Googled "best workout for fat loss," chances are you landed in a rabbit hole of conflicting opinions. Some say cardio is the only way to burn fat. Others swear that lifting weights is the real secret. So who’s right?

The truth is, both cardio and resistance training play a role in fat loss, but they work in different ways. Understanding the science behind each can help you make better choices for your goals, time, and preferences.

What the Science Actually Says

Cardio, especially moderate-to-high intensity, burns more calories per session. That makes it effective for creating a calorie deficit in the short term. A 30-minute jog might burn 250 to 400 calories depending on your pace and body weight. But once the session ends, so does the burn.

Weight training, on the other hand, builds lean muscle. And more muscle means a higher resting metabolic rate—your body burns more calories just existing. A review in Obesity Reviews showed that combining resistance training with aerobic exercise leads to greater fat loss than doing either one alone (Willis et al., 2012).

Plus, resistance training helps preserve muscle while you're losing weight. That matters because muscle loss can slow your metabolism over time.

In a 2015 study published in Medicine & Science in Sports & Exercise, participants who lifted weights three times a week while in a calorie deficit lost more fat and kept more muscle compared to those who did cardio alone (Schoenfeld et al., 2015).

So, What Should You Actually Do?

If your goal is fat loss, the most effective strategy is a mix of both cardio and strength training. You don’t need to live on a treadmill or lift like a powerlifter. You just need to be consistent and strategic.

Try this weekly structure:

• 2 to 3 strength training sessions (full body, compound movements like squats, presses, and rows)

• 2 to 3 cardio sessions (brisk walking, cycling, or short HIIT intervals)

Add in daily movement like walking, stretching, or even housework to keep your metabolism active.

Nutrition plays a massive role, too. Exercise without a balanced, calorie-conscious eating plan will slow your results.

Bottom Line

Cardio burns more calories right away. Lifting weights helps you burn more over time. When it comes to fat loss, the real winner isn’t one or the other—it’s both, working together.

Start where you are. Add what you can. And keep going. The fat loss formula doesn’t have to be complicated. It just needs to work for your life.