Cardio vs. Strength Training: What's Better for Burning Belly Fat?
The truth is, both have their benefits. But when it comes to reducing belly fat specifically, one method might have a slight edge — especially in the long run.
Let's take a look at cardio versus strength training for belly fat loss, how you should combine both in a weekly workout routine, and what actually works (without falling for quick-fix myths).
Cardio Vs. Strength Training for Belly Fat Loss
Both types of exercise help you burn fat, but they do it in different ways.
Cardio exercise — like running, cycling, swimming, or HIIT workouts — burns more calories per session, especially when doing steady-state or high-intensity cardio. This improves cardiovascular health and endurance and is a great way to increase daily calorie expenditure.
Strength training, either with weights, bands or bodyweight exercises, builds lean muscle, which increases your resting metabolism, or basal metabolic rate. Strength training also triggers EPOC (Excess Post-exercise Oxygen Consumption) where you keep burning calories for hours after your workout. This helps reduce visceral fat (deep belly fat) more effectively, especially when combined with a healthy diet and adequate protein. Plus, strength training improves insulin sensitivity and increases growth hormone and testosterone (in all genders), which help with long-term fat metabolism.
How to Combine Cardio and Strength Training to Burn Belly Fat Over Time
The best approach? Don't choose one or the other, but combine both and practice patience.
You cannot 'spot reduce,' meaning you can't train one area of your body and expect to lose fat there or develop definition. Every body is different and you will lose fat overall as your body fat percentage decreases. Some people may notice slimming of their face or leaner legs first before losing in their midsection when committing to a consistent workout routine.
Weekly Workout Plan for Belly Fat
Here's a sample week-long workout program to start reducing belly fat. Follow it for at least 3 months, along with eating fresher, less processed foods with a goal of caloric deficit.
Monday: Full-body strength + light steady state cardio (like incline walking)
Tuesday: Cardio intervals (HIIT, cycling, stairs, jog/sprint). Try a 10-Minute HIIT Routine or a guided audio HIIT Walk in the Start TODAY app!
Wednesday: Core + mobility/stretching or active rest. Try one of my mobility routines in the Start TODAY app!
Thursday: Lower-body strength
Friday: Cardio (steady-state or circuit-style)
Saturday: Total-body strength with short cardio finisher, like this 25-Minute Total Body Fire Workout.
Sunday: Rest or active recovery (walking/hike, stretching). Pair a walk with this 10-minute yoga stretch for walkers.
This article was originally published on TODAY.com
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