Cardio has long been considered a fat-loss staple, but is it really necessary? Some people swear by long runs and hours on the treadmill, while others claim strength training alone is the best way to burn fat.
The truth? Both approaches have their place, but the right choice depends on your experience level, training capacity, and recovery needs.
A personalized approach—one that combines strength training with the right type of cardio—is the key to sustainable fat loss. Let’s break down how to strategically use cardio for fat loss without burning yourself out.
1. Why Beginners Benefit from Steady-State Cardio & Bodyweight Strength Training
If you’re new to training or haven’t built a strong foundation yet, jumping straight into high-intensity workouts can do more harm than good. Many beginners don’t have the strength, endurance, or movement proficiency needed to train hard enough with weights to make cardio unnecessary.
That’s why a structured combination of bodyweight strength training and steady-state cardio is often the best approach for beginners.
✔ Steady-State Cardio (Walking, Cycling, Swimming) – Helps build endurance, improve cardiovascular health, and burn calories without excessive strain (1).
✔ Bodyweight Strength Training (Squats, Push-Ups, Rows, Lunges) – Develops foundational strength, improves mobility, and enhances fat loss without overloading the body (2).
❖ Why It Works: This balanced approach allows beginners to build a strong foundation while improving recovery and preventing injuries from going too hard, too soon.
2. Why Strength Training is the Foundation of Long-Term Fat Loss
Strength training plays a critical role in fat loss, but its effectiveness depends on training intensity and experience level.
For those who can train hard with weights, strength training alone can be enough for fat loss because:
✔ It preserves muscle, preventing metabolic slowdown (3).
✔ It burns calories during and after workouts due to increased energy demand (4).
✔ It improves insulin sensitivity, helping with fat metabolism (5).
However, not everyone is at a level where they can train with high enough intensity to make up for the calorie-burning effects of cardio. That’s where strategic cardio comes into play.
3. When & How to Use HIIT & Cardio for Fat Loss
If you have more training experience and recover well, high-intensity interval training (HIIT) combined with strength training can be a powerful fat-loss tool.
HIIT Benefits for Experienced Lifters:
✔ Increases fat oxidation while preserving muscle (6).
✔ Improves insulin sensitivity and metabolic flexibility (7).
✔ Burns a high amount of calories in a short time compared to steady-state cardio (8).
But HIIT isn’t for everyone.
❌ Beginners often lack the capacity to push hard enough in HIIT workouts for them to be effective.
❌ Too much high-intensity training can lead to burnout, especially if not programmed correctly.
The Smart Approach:
✔ Beginners should prioritize bodyweight strength work with steady-state cardio.
✔ Intermediate trainees can introduce short bouts of interval training alongside weight training.
✔ Advanced lifters can maximize fat loss by combining strength training with HIIT.
4. The Real Answer: It Depends on YOU
✔ If you’re new to training → Start with bodyweight strength training and steady-state cardio to build endurance and a solid movement foundation.
✔ If you’ve been lifting for a while → Incorporate more resistance training while using cardio as a supplementary tool.
✔ If you’re advanced and need to optimize fat loss → Combine strategic strength training with well-programmed HIIT.
❖ Fat loss is an art and a science. A well-structured program takes into account experience, recovery, and individual needs—not just a one-size-fits-all cardio prescription.
✏︎ The Bottom Line
✔ Cardio can be beneficial for fat loss, but the type and amount should be based on your training level and goals.
✔ While strength training is essential for long-term fat loss, cardio can support the process when used strategically.
Want a fat-loss plan designed for YOU? Get the right mix of strength training and cardio with a structured, science-backed program.
Sign up for the PlateauBreaker Plan today.
Scientific References
- Willis, L. H., et al. “Effects of Aerobic and/or Resistance Training on Body Mass and Fat Mass in Overweight or Obese Adults.” Archives of Internal Medicine, vol. 172, no. 3, 2012, pp. 171–181. https://pubmed.ncbi.nlm.nih.gov/23019316/
- Morze, J., et al. “Impact of different training modalities on anthropometric outcomes in patients with obesity: A systematic review and network meta‐analysis.” Obesity Reviews, vol. 22, 2021. https://onlinelibrary.wiley.com/doi/10.1111/obr.13218
- Lehmann, S., et al. “Visceral fat mass dynamics in a 2-year randomized strength versus endurance training trial in people with obesity.” Diabetes, Obesity & Metabolism, 2024. https://pubmed.ncbi.nlm.nih.gov/39014526/
- Falcone, P. H., et al. “Caloric Expenditure of Aerobic, Resistance, or Combined High-Intensity Interval Training Using a Hydraulic Resistance System in Healthy Men.” Journal of Strength and Conditioning Research, vol. 29, no. 3, 2015, pp. 779–785. https://journals.lww.com/nsca-jscr/fulltext/2015/03000/caloric_expenditure_of_aerobic,_resistance,_or.28.aspx
- Jamka, M., et al. “Comparison of the Effect of Endurance, Strength and Endurance-Strength Training on Glucose and Insulin Homeostasis and the Lipid Profile of Overweight and Obese Subjects: A Systematic Review and Meta-Analysis.” International Journal of Environmental Research and Public Health, vol. 19, 2022. https://pubmed.ncbi.nlm.nih.gov/36429662/
- Atakan, Muhammed Mustafa, et al. “Effects of High-Intensity Interval Training (HIIT) and Sprint Interval Training (SIT) on Fat Oxidation During Exercise: A Systematic Review and Meta-Analysis.” British Journal of Sports Medicine, vol. 56, 2022, pp. 988-996. https://pubmed.ncbi.nlm.nih.gov/35859145/
- Jelleyman, C., et al. “The effects of high‐intensity interval training on glucose regulation and insulin resistance: a meta‐analysis.” Obesity Reviews, vol. 16, 2015. https://pubmed.ncbi.nlm.nih.gov/26481101/
- Judit Ressinka et al. “High intensity interval training (hiit) promotes similar health benefits and weight-loss in a fraction of the time compared to steady-state cardio.” Recreation (2019). https://real.mtak.hu/101784/1/2019.9.3.5%20-%20%20High%20intensity%20interval%20training%20%28HIIT%29%20promotes%20similar%20health%20benefits%20and%20weight-loss%20in%20a%20fraction%20of%20t%20%281%29.pdf
