October 3, 2022


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Cardio or Weight Training?

Collage showing weight lifting vs cardio

When it comes to fitness, your basic aim is to lose fat and attain a toned body. Who wouldn’t want to get rid of those love handles, the double chin, that cellulite on thighs? The physique that you dream of, contains a considerable amount of muscle mass too.

Cardio and weight training are the most common procedures that you use to achieve your fitness goals.
Which is better, Cardio, or Weight Training?
Explore this blog to find your answers.

Fitness and Metabolism

Digital watch with calorie count

Your metabolism impacts your body’s fundamental energy needs. How many calories you consume along with how much physical activity you get are the things that eventually determine your weight. The amount of calories you burn depends on your body’s metabolic rate. That is, higher the metabolism, the more calories the body burns. So can cardio or weight training boost your metabolism? The answer is yes.
The amount of calories burnt during an exercise is directly proportional to your weight. You can use your body weight to find an estimate of calories you burn during different types of exercises including cardio and weight training.

Is Cardio better?

Women cycling in the gym

For weight loss, the most commonly practiced way is doing cardiovascular exercises. Cardio has other health benefits such as it reduces stress, risk of heart attack, high cholesterol, high blood pressure, diabetes, and some forms of cancer. Weight-bearing cardio exercises help increase your bone density too.

Studies have shown that cardio burns more calories per session than weight training.
Wait, what? (This might bring a question mark in the mind of weight lifters.) Yes, it is true.
Cardio is an aerobic activity that increases breathing rate, burns calories quickly, and improves overall endurance, hence resulting in more calories burnt per session. Does that make it better than weight training for weight loss? Explore this blog further to find out.

Is Weight Training better?

Woman lifting weights in gym

A study at Wake Forest University North Carolina suggests that a low-calorie diet combined with weight training preserves much-needed muscle mass that can be lost through aerobic workouts like cardio.

Weight training is more efficient in building muscles than cardio. Also, muscle tissues burn more calories at rest than some other tissues such as fat. Despite you burn fewer calories during a weight training session, your resting metabolism is increased. This means that your body burns more calories at rest post weight training. The intensity of the workout decides the number of calories you burn afterwards.

Thus weight training wins the race when it comes to burning more calories after a workout session is over. But this doesn’t disregard the advantages of cardiovascular exercises.

Fitness is not just about burning calories and losing weight

Weighing machine

Fitness is lesser related to weight loss and is more about maintaining appropriate proportions of muscle mass and fat. Even if your weight doesn’t change, your body composition may still be improving. If your muscle and fat changes by the same amount, the scale may remain the same, even though you got healthier. The goal is to lose excessive fat and not just weight. A proper workout plan consisting of both cardio and weight training can help you reach both internal and external fitness goals. For a home workout plan without any gym equipment click here and explore the previous blog.

The best workout plan is still not enough. You need to pay attention to your diet in order to optimize your progress. Proper nutrition is necessary along with exercise. An article with detailed information about nutrition will be posted soon. Stay connected.


  • Cardio burns more calories per session than weight training. It also helps in fat loss.
  • Weight training burns more calories than cardio during rest, post-workout. It also inhabits muscle growth. Although weight training may boost your metabolism over time, these changes aren’t huge.
  • Cardio combined with weight training provides the best results. It enhances your body composition and helps in losing fat and gaining muscle mass concurrently.
Woman jogging during the sunset