If your goal is fat loss, you’ve likely wondered: should I do cardio or lift weights first? The truth is that both have unique benefits—but how you use them determines your results.
Let’s break down how each contributes to fat loss and how to combine them effectively.
1. Cardio: The Calorie Burner
Cardio increases calorie expenditure during the workout. It also improves cardiovascular health, endurance, and recovery between lifting sessions.
Pros:
- Burns calories directly
- Improves heart and lung health
- Aids recovery through better circulation
Cons:
- Minimal effect on muscle building
- Excessive cardio may slow recovery or cause fatigue if overdone
Best types for fat loss: Zone 2 steady-state (heart rate 60–70% max) and HIIT (short bursts of high effort).
2. Strength Training: The Metabolism Builder
While cardio burns calories now, strength training increases how many calories you burn later.
It builds lean muscle, which raises resting metabolic rate—meaning you burn more 24/7.
Benefits include:
- Preserves lean mass during calorie deficits
- Improves body composition (fat-to-muscle ratio)
- Enhances long-term metabolism and bone density
3. The Perfect Combination
The best approach isn’t choosing one—it’s combining both:
- Strength training: 3–4 days/week
- Cardio: 2–3 days/week (preferably low- to moderate-intensity)
- Keep cardio separate from heavy lifting when possible, or do it after strength work.
Why after? Lifting first preserves energy and strength, while cardio afterward aids fat oxidation.
4. How to Structure a Week for Fat Loss
Example split:
- Monday: Strength (Push)
- Tuesday: Zone 2 Cardio
- Wednesday: Strength (Pull)
- Thursday: Zone 2 or active recovery
- Friday: Strength (Legs)
- Saturday: Optional cardio or HIIT
- Sunday: Rest
This balance maximizes fat burning, preserves muscle, and prevents overtraining.
Key Takeaway
Cardio helps you burn calories, but strength training helps you keep them off. Use both strategically, lift first, and let cardio support endurance—not replace resistance training.