How Much Cardio And Strength Training To Lose Weight

by Daisy

In the quest for weight loss, balancing cardio and strength training is crucial. Each type of exercise offers unique benefits that contribute to an effective and sustainable weight loss strategy. This article will explore the optimal combination of cardio and strength training to achieve weight loss goals, backed by scientific research and expert recommendations.

The Role of Cardio in Weight Loss

Cardiovascular exercise, or cardio, is essential for burning calories and improving heart health. Activities like running, cycling, swimming, and high-intensity interval training (HIIT) are popular cardio exercises.


Benefits of Cardio

Calorie Burning: Cardio exercises can burn a significant number of calories, helping create a caloric deficit necessary for weight loss.


Improved Metabolism: Regular cardio can boost your metabolism, aiding in more efficient calorie burning even at rest.


Heart Health: Cardio improves cardiovascular health, reducing the risk of heart disease.

Types of Cardio

Low-Intensity Steady State (LISS): Activities like walking or light jogging, performed at a consistent pace.

High-Intensity Interval Training (HIIT): Short bursts of intense activity followed by rest or low-intensity exercise.

The Importance of Strength Training in Weight Loss

Strength training involves exercises that build muscle mass, such as weightlifting, resistance band workouts, and bodyweight exercises.

Benefits of Strength Training

Muscle Building: Increased muscle mass boosts your resting metabolic rate, meaning you burn more calories at rest.

Fat Loss: Strength training helps reduce body fat while preserving muscle mass.

Improved Body Composition: It enhances body shape and tone, contributing to a leaner appearance.

Types of Strength Training

Resistance Training: Using weights or resistance bands to perform exercises like squats, deadlifts, and bench presses.

Bodyweight Exercises: Push-ups, pull-ups, and other exercises using your body weight as resistance.

Combining Cardio and Strength Training for Optimal Weight Loss

The key to effective weight loss is finding the right balance between cardio and strength training.

Weekly Workout Plan

A balanced weekly workout plan might include:

3-4 Cardio Sessions: Combining LISS and HIIT for maximum calorie burn and cardiovascular benefits.

2-3 Strength Training Sessions: Focusing on different muscle groups to build overall strength and muscle mass.

Sample Workout Schedule

  • Monday: HIIT cardio (30 minutes) + Lower body strength training
  • Tuesday: LISS cardio (45 minutes)
  • Wednesday: Upper body strength training
  • Thursday: HIIT cardio (30 minutes)
  • Friday: Full body strength training
  • Saturday: LISS cardio (60 minutes)
  • Sunday: Rest or active recovery (light walking or yoga)

Nutrition and Recovery

Exercise alone is not enough; proper nutrition and recovery are essential components of a successful weight loss plan.

Nutrition Tips

Caloric Deficit: Ensure you consume fewer calories than you burn.

Protein Intake: High protein intake supports muscle building and repair.

Balanced Diet: Include a variety of nutrients to support overall health and energy levels.

Recovery Tips

Adequate Sleep: Aim for 7-9 hours of quality sleep per night.

Hydration: Stay well-hydrated to support metabolism and recovery.

Rest Days: Incorporate rest days to prevent overtraining and allow muscles to recover.

See Also: The 4 Principles Of Strength Training

Tracking Progress and Adjusting Your Plan

Regularly monitor your progress to ensure you are on track to meet your weight loss goals.

Methods of Tracking Progress

Weight and Measurements: Track changes in body weight and measurements.

Fitness Performance: Note improvements in strength and endurance.

Visual Changes: Take progress photos to visually document changes.

Adjusting Your Plan

If progress stalls, consider adjusting your workout intensity, frequency, or nutrition plan. Consult a fitness professional if needed.


Balancing cardio and strength training is essential for effective and sustainable weight loss. By following a structured workout plan, maintaining proper nutrition, and allowing for adequate recovery, you can achieve your weight loss goals and improve your overall health and fitness.


You may also like


Your go-to fitness resource, offering customized workout plans, nutrition guidance, and expert wellness advice. Committed to empowering all fitness levels with cutting-edge tools, reliable content, and a holistic approach to achieving health and vitality.

Copyright © 2023