When it comes to shedding extra kilos, one common dilemma haunts gym-goers: Cardio or weight training—what burns fat faster? While some believe that sweating it out on a treadmill is the fastest path to weight loss, others swear by lifting weights to sculpt a leaner body. The truth? Both have unique benefits—and the best results come from combining them.

What Cardio Really Does

Cardio workouts like running, brisk walking, cycling, and swimming boost heart and lung function, increase stamina, and burn a high number of calories quickly. According to experts, cardio helps show early weight loss results and accelerates metabolism.

Example: A 70-kg person can burn approx. 145 calories in just 30 minutes of moderate cycling.

What Weight Training Offers

Weight training doesn’t just tone your body—it transforms it. Lifting weights builds lean muscle, and muscles burn more calories at rest. So even after your workout ends, your body continues to burn fat for hours.

Bonus: Weight lifting increases Basal Metabolic Rate (BMR), helping you burn more calories throughout the day—even without working out.

What Research Says

• Cardio burns more calories per session than weight training.

• But weight lifting burns calories for a longer duration, even after the workout is done.

• Strength training is more effective in building long-term fat-burning muscle mass.

How Much Exercise Should You Do?

As per Healthline and CDC guidelines:

• At least 150 minutes/week of moderate cardio (e.g., walking, dancing, cycling)

• Or 75 minutes/week of intense cardio (e.g., running, swimming, HIIT)

• Plus 2 strength training sessions per week

So What’s Better for Weight Loss?

Both.
Cardio and weight training target different aspects of fat loss.

• Cardio: Quick calorie burn, heart health, stamina boost

• Weight lifting: Muscle gain, long-term fat burn, body shaping

Combining the two provides the fastest and most sustainable weight loss results.

No Gym? No Problem

Weight loss doesn’t require fancy equipment. Activities like:

• Household chores

• Gardening

• Climbing stairs

• Dancing or walking
  all contribute to your daily calorie burn.