Cardio vs weight training: Which has more benefits

Workout is necessary, and so is the workout form you decide to pick for your body type and concern. Both cardio and weight training exercises have distinct advantages, considering that they have a different impact on your health. While keeping away from a sedentary lifestyle is the goal, here’s which workout form has more benefits:

For weight loss

With recent studies showing cardio burning more calories per session while weight training offers sustained metabolic benefits. Another form of cardio called high-intensity interval training (HIIT) can provide similar benefits to both workout types in less time, suggesting a combination approach might be most effective for weight management.

Calorie burn

Cardio exercises consistently burn more calories during individual workout sessions compared to weightlifting. For a 154-pound person, bicycling at a moderate pace for 30 minutes burns approximately 145 calories, while intense cycling at 10 miles per hour or more can burn around 295 calories. In contrast, weightlifting for the same duration burns about 110 calories.

Weight training, despite burning fewer calories during workouts, offers unique benefits for long-term weight management. Research indicates that resistance training is particularly effective at building lean muscle mass, which increases the body's resting metabolic rate more effectively than aerobic exercise alone or combined aerobic and resistance training.

Post exercise impact


The post-exercise calorie burn from weight training continues hours after the session ends. This extended calorie burn occurs as the body recovers and repairs muscle tissue, with the intensity of the workout determining the total energy expended during recovery.

HIIT has emerged as a time-efficient alternative, combining intense exercise bursts with low-intensity recovery periods. A typical HIIT session can burn approximately the same calories as longer traditional workouts, requiring only 10-30 minutes compared to hour-long cardio or weightlifting sessions.

Research comparing different exercise types found HIIT burned 25-30% more calories than traditional running, biking, or weight training during 30-minute sessions. A separate study of over 400 adults with overweight and obesity confirmed that HIIT and traditional cardio produced similar reductions in body fat and waist circumference.

Impact on muscle mass

Weight training's impact on body composition can result in increased muscle mass and decreased fat mass. This may not always reflect on the scale but can lead to visible changes like a narrower waist while promoting bone health.

Cardio training provides distinct benefits for heart health, blood pressure management, and mood enhancement. It proves particularly effective for fat burning when combined with proper nutrition and consistent exercise habits.

The baseline

Current health guidelines recommend adults engage in at least 150 minutes of moderate physical activity weekly, combined with two days of strength training. Alternatively, 75 minutes of vigorous physical activity plus strength training can provide similar benefits.

Things to remember before picking a workout

The body's basal metabolic rate ensures calories are burned through essential functions like thinking, breathing, and sleeping. Additional movement, from basic daily activities to intense exercise, increases overall calorie burn.

A balanced approach combining different exercise types with proper nutrition yields optimal results. Weight management success depends on creating a caloric deficit while maintaining adequate nutrition for bodily functions.

Factors beyond exercise, including aging and thyroid health, can influence weight management outcomes. The key to sustainable results lies in consistent physical activity combined with appropriate caloric intake rather than extreme dietary restrictions. Healthcare professional consultation is recommended before starting new exercise or dietary programs, particularly for those unaccustomed to regular physical activity.

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