Is Cardio Necessary for Losing Body Fat?

Personal trainers and professionals in the fitness industry are often asked by their clients if cardio is necessary for weight loss. Depending on the source of information, you might receive different answers. This can be confusing and even frustrating for someone who's eager to start an exercise regimen and wants to lose body fat as a result. In this article we’ll discuss what fat loss requires, how important cardio is for fat loss, as well as some of the best cardio exercises for weight loss.

Fat Loss is all about Energy Balance

When it comes to losing body fat, there is a simple formula: calories in vs. calories out. This means that in order for the body to lose fat, it needs to be in a state where more calories (energy) are being expended than the number of calories that are being ingested (through diet). As a personal trainer based in Austin, I often explain to my clients that it all comes down to the numbers, and the crux of what we want to focus on, if we’re trying to lose body fat, is achieving a healthy caloric deficit.

The primary factor to consider when trying to lose body fat is whether or not you're consistently in a calorie deficit.

Internet Vs. Reality

Many internet voices will argue that there are many reasons why it’s not simply calories in vs. calories out. These reasons will often include examples like inflammation, “carbs are fattening”, hormonal imbalances, etc. While there are some examples of individuals not being able to lose weight due to hormonal imbalances in the body, these cases are often rare, and if someone is trying to lose body fat and is unable to do so, chances are that they’re not actually in a true caloric deficit. The sad reality is that many online influencers want to sell the “get rich quick” version of dieting to their audience. They promise that if they try implementing this one key element into their nutrition regimen, they’ll start losing that stubborn body fat.

The scientific evidence is clear; fat loss is achieved through a caloric deficit (pubmed.ncbi.nlm.nih.gov). 

Is Cardio Necessary For Weight Loss?

Now that we’ve established that a calorie deficit is the determining factor for fat loss, let’s explore whether or not cardio is a necessary component of a well-designed training routine. In short, no. Doing cardio is not necessary for weight loss. However, cardio can help you lose body fat by making it easier to achieve the calorie deficit required to lose body fat. It should be noted that a calorie deficit can be achieved in many ways. This includes manipulating one’s diet, adhering to a resistance training program, or any form of exercise that will prompt the body to burn more calories.

Cardio or Weights For Weight Loss?

While cardio can be a very effective way of burning a lot of calories in a relatively short period, a certified fitness professional would likely tell you that it may not necessarily be the preferred mode of exercise. The health benefits of a well-designed resistance training program often outweigh the health benefits of a cardiovascular program for the average individual. A resistance training routine, for example, will elicit more muscle growth compared to a program that emphasizes cardiovascular exercise. This is important when we’re talking about losing body fat because, when an individual has more muscle mass on their physique, this will result in a “faster” metabolism. A more active metabolism can make it easier for an individual to maintain a leaner body composition and lose body fat.

For many individuals, weight training (compared to cardiovascular exercise) can produce more beneficial results with regard to improving body composition, strength, mobility, and even bone density.

There are scenarios in which, however, cardio may be preferred over weight training with regard to weight loss. For example, let's say that in an attempt to reduce body fat, an individual is performing five or six weight training sessions per week. In this situation, the individual finds that they're still having difficulty losing weight; some weeks they see their weight come down, and others it remains stagnant.

It wouldn't necessarily be in this person's best interest to add more weight training to their routine. Instead, they might consider adding cardiovascular exercises to their weight loss regimen. Adding weekly cardio sessions can help them burn more calories without putting their body under significantly more stress.

How Often Should I Do Cardio to Lose Weight?

While cardio is not a necessary means of achieving fat loss, it can definitely make achieving that goal easier. In my experience, I’ve always achieved better results when I have incorporated cardio into my training routine. Whether I was preparing for a bodybuilding competition or simply just wanting to lean out before a summer vacation, I consistently saw more results when I did more cardio throughout the week. However, the vast majority of the time that I devoted to training was spent in the gym using weights. Cardio was simply a tool that I used to help me achieve the calorie deficit that I was aiming for, it was not the centerpiece of my routine.

Cardio can be a great tool to help elicit a caloric deficit. The amount of cardio you should do each week for weight loss will depend on your current fitness regimen and how active you are on a regular basis. 

If you're struggling to lose fat and you're already lifting weights as part of your weekly fitness regimen, consider adding 2-4 cardio sessions per week. The number you add should depend on how long your cardio sessions last (30 minutes vs. 60 minutes). If you haven't been doing cardio as part of your exercise regimen, adding a total of 180 minutes of cardiovascular exercise should be sufficient to elicit a calorie deficit (with a controlled diet). Consider doing cardio after a weight training session if you're trying to lose weight, and continue to prioritize resistance training as the primary mode of exercise in your weekly regimen.

What Form of Cardio is Best For Weight Loss?

You’ve likely heard of LISS (Low-Intensity Steady State) and HIIT (High-Intensity Interval Training). These two methods refer to different forms of cardio. Neither of these methods should be considered to be the “best”, but both of these methods have their advantages. 

Low Intensity vs High Intensity Cardio For Fat Loss

LISS is simply a lower-intensity variation of exercise that lasts continuously for a longer stretch of time. An example of LISS would be a 45-minute walk at a pace of roughly three mph.

High-intensity interval training (HIIT) is a popular choice for many, as it involves short bursts of intense exercise followed by brief periods of rest. An example of HIIT would be running a 40-yard sprint with 100% effort followed by a two to three minute rest and then repeated several times for a total duration of 15-20 minutes.

I’ve incorporated both of these methods into my routine in the past, as both have their unique advantages. HIIT is an excellent approach for someone who doesn’t have a lot of time to devote to physical activity, as a lot of calories can be burned in a short period of time. LISS may be a great mode of exercise for someone with physical limitations or someone who enjoys finding outdoor activities as a means of being active (hiking for example).

Cardio Exercises for Weight Loss

There are numerous options available for individuals looking to incorporate cardio into their fat loss regimen. Starting in the gym, the stair stepper, rower, elliptical, and stationary bike are some of the best cardio machines for weight loss. A treadmill can also be a reliable option, although individuals with knee or back pain may want to limit activities such as walking/running to minimize pain and discomfort.

Cardio can be performed in numerous ways, and it's important to explore different options to find one that's enjoyable. For those looking to add some resistance to their cardio routine, try pushing a weighted sled!

Swimming, cycling, and jumping rope are great alternative cardiovascular exercises that can help with fat loss. Additionally, activities such as brisk walking, dancing, and playing sports can provide an enjoyable way to elevate your heart rate and burn calories. Finding cardio exercises that suit your preferences and fitness level is essential to ensure consistency and maximize results.

Is Cardio Necessary For Fat Loss?

To recap, no, cardio is not needed to lose body fat. However, it can be a beneficial tool to incorporate in a weight loss regimen. The most important factor to consider when trying to lose weight is achieving a calorie deficit. While certain modes of exercise (like resistance training) can result in a more muscular (often characterized as “toned”) physique, cardio can be a reliable way to burn a sufficient amount of calories to elicit the necessary deficit to achieve fat loss. Whether you prefer to exert max effort on a row machine in repeated intervals or you’d rather ride a bicycle for 60-90 minutes at a more moderate pace, either mode will help you burn calories.

Trying to build a six pack? Check out our article on how to train your abs!

Heavy Mettle Fitness

Heavy Mettle Fitness is based in Austin, Texas. We focus on helping clients in our community lose body fat and develop healthy lifestyles. Explore our site to learn more about our programs and how they can help you achieve your health and fitness goals!

*Please note* I am not a medical professional, and you should consult your doctor before beginning an exercise regimen.

 Matt Ryan

Owner/Lead Trainer of Heavy Mettle Fitness