Cardio vs Strength Training: Which Burns More Calories and Helps You Lose Weight Faster?

If your goal is to lose weight, you’ve probably wondered: Is cardio or strength training better for burning calories and shedding fat?
Both are effective, but they work in different ways. To build a sustainable, science-backed weight loss plan, you need to understand how each affects your body, metabolism, and overall fat loss.

This tutorial breaks down the research, compares real calorie data, and shows how to combine both types of training for the best long-term results, with guided classes you can try right now on Step.co.

1. Cardio: The Calorie-Burning Champion

Cardio, or aerobic exercise, directly targets calorie expenditure.
It raises your heart rate, increases oxygen use, and keeps energy output high throughout the session.

According to Harvard Medical School (2024 update):

• A 70-kg person burns about 300 calories in 30 minutes of running at 6 mph (10 km/h).
• Moderate cycling burns 250–280 calories, and brisk walking burns 150–180.

Key benefits:

• Rapid calorie burn per minute
• Improves cardiovascular health and endurance
• Enhances fat oxidation, especially during moderate-intensity workouts

Limitations:

• Minimal muscle gain or toning
• Calorie burn stops when you stop moving
• Excess cardio can slow metabolism if paired with calorie restriction and no strength work

In short, cardio helps you burn calories fast, but not necessarily keep burning them later.

2. Strength Training: The Metabolism Multiplier

Strength training (resistance, bodyweight, or weightlifting) doesn’t burn as many calories instantly, but it keeps working after you finish.

Research from Medicine & Science in Sports & Exercise (2023) found:

• Participants who performed 3 weekly strength sessions for 12 weeks burned 20% more calories at rest due to increased lean muscle mass.
• The “afterburn effect” (EPOC) elevated metabolism for up to 38 hours post-workout.

Harvard Health data (2024) estimates a 70-kg person burns:

• 180–250 calories during 30 minutes of moderate weight training
• 220–300 calories for circuit-style training (with short rest intervals)

Key benefits:

• Builds and maintains muscle, which raises resting metabolic rate (RMR)
• Improves body composition and long-term fat loss
• Enhances strength, posture, and insulin sensitivity

So while cardio wins for instant calorie burn, strength training wins for lasting metabolic burn and reshaping your body.

3. What the Latest Studies Say (2023–2025)

Recent research suggests the fastest fat loss happens when both methods are combined:

• A 2024 meta-analysis in Sports Medicine found that people combining cardio and resistance training lost 27% more fat mass than cardio-only groups.
• A 2023 study in the Journal of Obesity reported that resistance training preserved more lean tissue, resulting in a higher percentage of fat lost overall.
• High-intensity interval training (HIIT), which blends cardio and strength, burns 25–30% more calories in the same time as steady-state cardio (according to ACE Fitness, 2024).

Conclusion:
For quick fat loss, cardio delivers immediate calorie burn, but strength training ensures those results last.

4. The Smart Combo for Weight Loss

Here’s a tutorial-style weekly routine backed by science and adaptable to Step.co classes:

Pro Tip:
Alternate high and low intensity days to allow full recovery and maximize fat burning.

5. Which Is Better for Fast Weight Loss?

If your goal is to lose weight quickly but sustainably:

• Start with cardio to kickstart your calorie deficit.
• Add 2–3 strength sessions weekly to protect muscle mass and boost metabolism.
• Include mobility and recovery days to prevent burnout and injury.

Ultimately, the fastest weight loss happens when you combine both, because strength training makes your body a calorie-burning machine even when you are resting.

6. Why Step.co Makes It Easier

Unlike traditional apps that make you choose one training style, Step.co offers all-in-one access to:

• Cardio and HIIT (for example, Cardio Tabata for Fat Loss)
• Strength and Sculpt classes
• Dance and Pilates for toning and flexibility
• Mindfulness and Sound Healing for recovery and sleep

All classes are led by real coaches, and you can train anytime, anywhere, without paying for multiple subscriptions.

Frequently Asked Questions About Cardio vs Strength Training

1. Does lifting weights burn belly fat?

Yes, but indirectly. Strength training does not specifically target belly fat, but it increases your overall calorie burn and muscle mass, which in turn raises your resting metabolism.
Research published in Obesity Reviews (2023) found that participants who lifted weights three times per week lost 8–10% more abdominal fat than those who only did cardio.
To maximize results, combine strength sessions with a healthy calorie deficit and full-body cardio like HIIT or kickboxing, both available on Step.co.

2. Is cardio or strength training better for beginners?

Both are useful for beginners, but strength training has a slight advantage for long-term success.
Cardio helps you burn calories quickly and improve endurance, while strength training builds the foundation for sustained fat loss by developing lean muscle.
For new users, Step.co offers beginner-friendly Pilates, bodyweight sculpt, and dance cardio classes that improve both strength and stamina in a supportive environment.

3. How many days per week should I train for weight loss?

Most studies recommend 4 to 5 training days per week for effective weight loss, alternating between strength and cardio days.
For example:

• 3 days of strength training (full body or circuit)
• 2 days of cardio or HIIT
• 1–2 days of active recovery or stretching

Consistency matters more than duration. Even 20–30 minutes daily of guided movement, like a Step.co on-demand session, can significantly improve fat metabolism and energy levels over time.

4. Can I lose weight with strength training alone?

Yes, but progress might be slower without a cardio component.
Strength training builds muscle and boosts metabolism, which helps burn calories throughout the day.
However, pairing it with cardio intervals or dance workouts can speed up fat loss by increasing total energy expenditure.
Step.co’s programs like Kickboxing with Ingrid Katzberg or HIIT Core Fusion are perfect examples of workouts that blend both.

5. Which burns more calories: cardio or weights?

Cardio burns more calories during the workout, while strength training burns more after the workout.
According to Harvard Health (2024), 30 minutes of running burns around 300 calories, while 30 minutes of moderate strength training burns about 200 calories.
But strength sessions continue to burn calories for hours afterward through the EPOC effect (Excess Post-Exercise Oxygen Consumption).
For best results, combine both training types weekly.

6. Should I do cardio or weights first?

It depends on your goal.
If your focus is fat loss and endurance, start with cardio.
If your focus is strength or body composition, start with weights while your energy is highest.
Some Step.co programs, such as Full Body Pilates Fusion and Strength & Flow, integrate both styles so you do not have to choose.

7. Can I burn fat without going to the gym?

Absolutely. Home workouts can be just as effective when structured properly.
Using your body weight, a yoga mat, and online classes, you can achieve both cardio and strength benefits.
Step.co offers on-demand sessions like Dance Cardio, Pilates Sculpt, and Bodyweight Circuits that let you work out anywhere, anytime, without equipment.
The key is consistency and tracking progress over time.

8. What is the best time of day to work out for fat loss?

There is no universal “best time,” but some studies suggest morning workouts may slightly improve fat metabolism.
A 2023 study from The International Journal of Obesity found that people who exercised before breakfast burned 20% more fat over time than those who trained later in the day.
That said, the best time is when you can stay consistent.
Morning, lunch break, or evening—Step.co’s on-demand library fits every schedule.

9. How long does it take to see results from cardio and strength training?

Visible results usually appear in 4–6 weeks, depending on intensity, nutrition, and sleep.
Studies show that combining cardio and resistance training leads to faster fat reduction and improved tone compared to either alone.
Tracking your classes and staying consistent on Step.co will help you stay motivated as your endurance, strength, and body composition improve.

10. Why do women often struggle more to lose weight after 30?

As women age, hormonal changes reduce muscle mass and slow metabolism.
Research from Endocrine Reviews (2024) notes that estrogen decline and lower growth hormone levels reduce calorie expenditure by about 150–250 calories per day after age 30.
That is why combining strength training and mindful movement is crucial for maintaining lean mass and metabolic health.
Step.co’s Pilates, dance, and low-impact strength sessions are ideal for women balancing metabolism, strength, and recovery.