Strength Training vs. Cardiovascular Exercises: Which Burns More Belly Fat?

If you’re trying to shed stubborn belly fat, you might be debating between two workout methods: strength circuits or cardio intervals. Strength circuits consist of completing a variety of strength exercises consecutively with minimal rest, while cardio intervals involve alternating between intense bursts of activity and lower-intensity periods for recovery. To determine which exercise type is more effective for trimming belly fat, we consulted Leon Veal, a certified personal trainer and head of nutrition and innovation at Styrkr.

Strength Circuits vs. Cardio Intervals: Which Is More Effective for Belly Fat Loss?

“Both strength circuits and cardio intervals can be effective for belly fat, but they approach it differently,” Leon explains. “Strength circuits help build muscle and boost your resting metabolic rate, allowing you to burn more calories even at rest. In contrast, cardio intervals increase your heart rate, which heightens calorie burn during the workout and raises post-exercise oxygen consumption (EPOC), so you continue burning calories afterward, albeit not as significantly as during the workout itself.”6254a4d1642c605c54bf1cab17d50f1e

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When combining the two in your fitness routine, consider the following:

Strength circuits generally maintain moderate to high intensity levels. Exercises such as lunges, squats, and pushups are performed consecutively with minimal rest in between. Incorporating dumbbells and kettlebells can add variety to your strength circuit routine and enhance your muscular development.

As for cardio intervals, picture bike or track sprints where you push your body to the max for a brief period and take just enough of a rest period to ensure you finish strong and avoid injury.

“For belly fat, the intensity is key,” Leon explains. “You need to hit a level where the body is challenged enough to start burning stored fat. A good rule of thumb is to aim for about an effort level of eight or above on a one-to-10 scale for at least part of the session.

If time is limited, Leon recommends performing strength circuits, as they’re “best all around” when it comes to burning unwanted body fat. They provide a metabolic boost, muscle growth, and a solid cardio workout.

“Plus, they’re easier on the joints compared to high-impact cardio, making them more sustainable,” Leon adds. “That said, a hybrid approach, like finishing a strength circuit with a short high-intensity interval, can be the ultimate fat-burning cocktail.”

Alexa Mellardo