Cardio and Weight Loss: Understanding the Basics

Cardiovascular exercise, commonly known as “cardio,” includes activities that raise your heart rate and improve respiratory efficiency. Examples are brisk walking, running, cycling, and swimming. Australians often hear that “cardio is best for burning fat”—but is this true compared to resistance or weight training?

Weight loss primarily occurs when your energy output (activity plus baseline metabolism) exceeds energy intake (food and drinks). Other factors, such as stress, sleep, medication, genetics, and metabolic health, can also contribute. Thus, it’s important to view exercise as just one part of a larger picture.

This section will break down how cardio works for weight loss, how it’s different from weight training, and why many choose one over the other when starting a fitness journey.

Is Cardio Better for Weight Loss? Exploring the Evidence

The idea that cardio is better for weight loss than other forms of exercise comes from the fact that cardiovascular exercise can help you burn more kilojoules per session. Activities like running, cycling, and group fitness classes offer immediate calorie expenditure, which can support an energy deficit for those aiming to lose weight.

However, emerging scientific reviews highlighted by the Australian Government HealthDirect and international bodies such as the Heart Foundation advise that while cardio can help reduce weight, it is not the only or always the most effective method for sustainable fat loss. Weight training, or resistance exercise, also plays a critical role in maintaining muscle mass, increasing metabolic rate, and supporting long-term results.

Cardiovascular exercise is particularly helpful in the early stages of a weight loss program for improving cardiorespiratory fitness and boosting general activity levels. Many Australians appreciate the accessibility and variety of cardio options, from hiking and swimming at local beaches to participating in Parkrun or cycling events.

Limitation: Sole reliance on cardio for weight loss may not always lead to healthy, sustainable outcomes. Incorporating a range of activities, as promoted in Victorian health guidelines, provides the best chance of maintaining results while enjoying a well-rounded fitness routine.

How Does Cardio Compare to Weight Training for Fat Loss?

Comparing cardio to weight training is a common source of confusion. Cardio typically burns more kilojoules during the actual workout (for example, 30 minutes of running generally expends more calories than 30 minutes of standard weightlifting). However, resistance training contributes to increased muscle mass, which elevates resting metabolic rate—meaning your body may burn more energy throughout the day, even at rest.

So, does weight training burn fat? Not directly during the activity, but by building lean muscle, it increases ongoing energy use and supports fat loss over time. Combining both forms of exercise can provide optimal results, supporting heart health, bone strength, and effective weight management.

When to seek advice: If you’re unsure how to start a combination routine or have any pre-existing health conditions, consult an accredited exercise professional or your GP for individualised support.

Best Cardio for Weight Loss: Options for Australians

The “best cardio for weight loss” depends on your fitness level, access, and preferences. Popular options include brisk walking, jogging, cycling, swimming, and interval-based sessions like HIIT (High Intensity Interval Training). Choosing activities you enjoy increases the likelihood of sticking with your plan.

Good Cardio for Fat Loss

Any cardiovascular exercise that maintains a moderate to vigorous intensity for at least 10–30 minutes can contribute to fat loss. Examples well-suited to Australians include:

• Walking or running in parks, on trails, or at the beach
• Cycling (indoor or outdoor)
• Lap swimming or aqua aerobics
• Rowing or elliptical machine workouts
• Dancing or group aerobics classes

Limitation: High-impact options may not suit everyone, especially those with joint concerns or chronic conditions. Speak to a health professional if unsure about suitable options for your circumstances.

Cardio Training for Weight Loss: What’s Most Effective?

Consistency is key when using cardiovascular exercise for weight loss. Including a mix of moderate-intensity (e.g. steady cycling) and vigorous-intensity (e.g. HIIT) sessions each week helps maintain engagement and optimises results.

For most adults, the Department of Health recommends at least 150–300 minutes of moderate-intensity aerobic activity weekly. In practice, this could mean brisk walking for 30–60 minutes on five days. If you prefer more vigorous activities, 75–150 minutes per week is the suggested range.

Pro Tip: Track your activity using a wearable fitness device or journal. This can improve motivation and help guide weekly adjustments if you’re not seeing the desired progress.

Cardio vs Weight Training for Fat Loss: Risks, Limitations & Concerns

While both types of exercise are considered generally safe for the majority of Australians, certain risks or limitations should be considered:

• Relying solely on cardio may increase risk of losing muscle mass, particularly during aggressive dieting.
• Some cardio forms (like long-distance running) can increase joint stress or risk of overuse injuries.
• Neglecting resistance training may diminish bone health, especially for older adults.
• Extreme or high-frequency sessions may contribute to burnout, fatigue, or disrupt sleep and stress patterns.

When to seek medical help: If you experience new chest pain, unusual shortness of breath, persistent joint pain, dizziness, or other unexpected symptoms during or after exercise, stop activity and consult your GP.

Further guidance on exercise safety is available from the Exercise & Sports Science Australia website.

Symptoms & Warning Signs: When Cardio May Be Unsafe

While most people tolerate moderate cardio well, it’s important to be alert to signs of exercise-related distress, especially if you are new to activity or have pre-existing conditions.

• Sudden chest discomfort or palpitations
• Faintness, dizziness, or severe breathlessness
• Sharp or persistent joint pain
• Muscle strains or swelling not improving with rest

Should any of these symptoms develop, seek prompt assessment by a medical professional. Those living with heart, metabolic, or mobility conditions should discuss tailored exercise options with their care team.

Factors Affecting Weight Loss: Beyond Cardio vs Weights

Exercise is only one part of effective weight management. Genetics and hormones, dietary patterns, psychological wellbeing, sleep quality, and medication side effects (such as those from corticosteroids or some antidepressants) can all influence how easily a person can lose, gain, or maintain weight.

Social support, access to parks or exercise spaces, and cultural attitudes may also play significant roles in shaping health behaviours. The built environment in Australian cities and towns (such as walkability, cycle paths, and availability of community programs) further influences opportunity and motivation.

Checklist: Safe and Effective Cardio for Weight Loss

Cardio or Weights to Burn Fat: Which Should You Choose?

Both cardiovascular exercise and weight training offer unique, evidence-backed advantages for fat loss. Cardio burns more calories in the moment and conditions the heart and lungs, while resistance training preserves or builds muscle—helping maintain a higher metabolism and a strong, stable body composition over time.

For many Australians, a blended approach delivers optimal health benefits, supports sustainable weight management, and reduces risk of injury or drop-out. Ultimately, the “best” routine is the one you can maintain and enjoy, given your health status, lifestyle, and preferences.

When to Seek Professional Advice

If you’re unsure where to start, have a pre-existing health condition, or experience unexpected symptoms during exercise, consult your GP or an accredited exercise physiologist. They can tailor recommendations to your needs and ensure your safety as you work toward your goals. Keep in mind that what works for one person may not suit another, and sustainable weight management requires a personalised, realistic approach.

Access to guidance and support, such as through your local GP, community programs, or online health resources, can be an important part of effective weight loss management.

FAQ

Is cardio helpful in losing weight?

Yes, regular cardiovascular exercise can help increase energy expenditure, support an energy deficit, and contribute to gradual weight loss when combined with healthy eating habits.

Does cardio burn fat directly?

Cardio activities primarily burn calories from carbohydrates and fat stores. Over time, regular cardio can reduce body fat, especially in combination with an energy-balanced diet.

Is weight training or cardio better for fat loss?

Both methods offer advantages. Cardio helps with immediate calorie burning, while weight training supports muscle mass and metabolic health. Combining both types of exercise is generally most effective for fat loss.

How much cardio should I do for weight loss in Australia?

Australian health guidelines recommend 150–300 minutes of moderate or 75–150 minutes of vigorous aerobic activity per week for adults. However, individual needs may vary—consult a professional for advice tailored to your circumstances.

Are there risks in doing too much cardio?

Overdoing cardio can increase injury risk, strain joints, and cause fatigue or sleep issues. Balance your routine and listen to your body, especially if you are new to exercise or managing a health condition.