Cardio vs Weight Training for Fat Loss

So, you’ve decided to lose some fat, but you’re not sure how to get there in the quickest way possible. With only so many hours in a day, you want to make sure you’re getting the most effective workout for your time.

Bring on the age-old debate: Is cardio or weight training more effective for fat loss?

The short answer? While doing cardio can certainly help you achieve your fat loss goals, weight training is far more effective, and will also give you a more toned body shape overall. Typically, the combination of cardio AND weight training will be your quickest route to achieving fat loss - but it’s important to make the weight training more of a priority than the cardio.

Still not sure how much of each to do? Here’s everything you need to know about cardio vs weight training for fat loss:


Ah, cardio... either you love it, or you hate it, right? From high intensity interval training (HIIT) to long walks on the beach, we already know that there are many different forms of cardio to choose from, but what are its advantages and disadvantages?


  • Great for burning immediate calories

  • Boosts endurance levels

  • Lowers blood pressure

  • Promotes overall heart health

  • Improves oxygen uptake (lung capacity)

  • Boosts mood and endorphins


  • Can end up losing muscle in the process

The Bottom Line - Cardio is an effective tool for raising your endurance levels, promoting overall heart health and burning those extra calories, but may actually result in you losing muscle overall.