Want to lose weight faster at the gym? Science reveals the most-effective workout order
Journal of Exercise Science and Fitness
, reveals that the sequence in which you perform your workouts could significantly influence how much fat you lose—especially the dangerous kind.
The Study That Could Change Your Gym Routine
Dr. Zhixiong Zhou of the Capital University of Physical Education and Sports in Beijing led a 12-week study involving 45 overweight men aged 18 to 30. These men were split into three groups: one did cardio first followed by resistance training; the second lifted weights first and then did cardio; and the third group served as a control, continuing their daily habits without structured workouts.
The exercise routines for both workout groups were identical—30 minutes of indoor cycling paired with classic strength moves like bench presses, deadlifts, curls, and squats. The only variable? The order of execution.
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Start with Weights for Maximum Fat Loss
After three months, both active groups showed improvements: weight loss, lean muscle gain, and better overall fitness. But when it came to pure fat loss—especially visceral fat, the dangerous fat that surrounds internal organs—those who lifted weights
before
cardio came out on top.
'Our findings suggest that resistance training optimizes fat loss when conducted prior to aerobic exercise,' Dr. Zhou explained. 'The sequence of exercise is therefore a pivotal factor in the process of fat loss.'
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Visceral fat is particularly dangerous and has been strongly linked to serious conditions such as heart disease, hypertension, and atherosclerosis. According to the study, weight-first exercisers saw a sharper reduction in this type of fat, making the order of workouts not just a question of fitness—but of long-term health.
The Science Behind the Burn
The key lies in how your body uses energy. Resistance training depletes your muscle's glycogen stores, forcing your body to burn fat during the cardio session that follows.
'When you do cardio first, your muscles will be less depleted of glycogen unless it is a very intense session,' said Jack McNamara, senior lecturer in clinical exercise physiology at the University of East London. 'But the cardio first will also induce a level of fatigue that means you are probably not able to impart maximal effort when it comes to resistance training later on.'
In essence, cardio-on-fatigue delivers less bang for your buck—especially when it comes to burning fat.
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A Small Change, Big Impact
So, the next time you're planning your gym session, consider switching up the order. Start with weights to prime your body for maximum fat burn during cardio. It's a subtle shift that, over time, might help you unlock better results—not just on the scale, but in overall health.
As Dr. Zhou puts it, 'The reduction in visceral fat was more pronounced in the resistance training-first group, implying that resistance training first may effectively reduce visceral fat.'
Because sometimes, the best way forward is simply to
reverse
the order.
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