Is cardio or weights better for belly fat?

Author: Ms. Ruby Towne Jr.  |  Last update: Friday, August 22, 2025

The research is clear on this subject. If you want to lose fat, weight lifting is definitively superior than cardiovascular training for a number of reasons. Muscles are like little calorie factors. The more muscle you have, or more active it is, the more calories you burn at rest.

Should I do cardio or weights first to lose belly fat?

Whether you are trying to put on weight or lose fat, always perform cardio after workout. Your first priority should be strength training.

What exercise burns the most belly fat?

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

Can you lose belly fat by lifting weights?

The key to losing belly fat is incorporating the right activity type, and strength training is one of the best ways to do it. When you lift weights, especially focusing on compound movements like Squats, Deadlifts, and Presses, you're engaging multiple muscle groups and boosting your metabolism.

Do you lose fat faster with cardio or weights?

  • Cardiovascular exercise burns more calories than weight training due to the continuous nature of intensity. Because of this, doing cardio for weight loss can help you lose body fat.
  • Weight training increases short-term calorie burn and can allow you to completely reshape your body.

Cardio vs Weight Lifting: Which Is Better for Weight Loss?

Is 30 minutes of cardio a day enough?

The American College of Sports Medicine (ACSM) recommends that adults should accumulate at least 30 minutes of moderate-intensity aerobic activity 5 days per week OR engage in 20-minutes of vigorous activity 3 days per week.

Can a flabby belly be toned?

You can strengthen and tone abdominal muscles with crunches or other exercises focused on your belly. But doing those exercises alone won't get rid of belly fat. The good news is that visceral fat responds to the same diet and exercise strategies that can help get rid of other extra pounds and lower total body fat.

What type of cardio is best for fat loss?

Some of the most popular gym cardio exercises include:
  • Running on the treadmill. A 30-minute session on a treadmill at 6 mph (a 10-minute mile pace) can burn approximately 350 calories.
  • Cycling on a stationary or exercise bike. ...
  • Using the rowing machine. ...
  • Working out on the elliptical.

How can I reduce my tummy in 7 days?

What is the fastest way to lose belly fat in a week? Doing cardio and abdominal exercises every day, coupled with a healthy diet (that is low in calories, fats, and sugars) is an efficient strategy for losing belly fat quickly.

What is the no 1 way to lose belly fat?

Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity (such as brisk walking) and strength training (exercising with weights). Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat. Exercise can also help keep fat from coming back.

Does walking reduce belly fat?

A research study states that regular walking helps reduce belly fat, which improves the body's response to insulin. Walking for at least 30 minutes every day allows you to prevent weight gain. It can also strengthen the muscles in your legs and tone your legs.

How to tighten hanging belly fat?

Diet and exercise: Losing weight through a healthy diet and regular exercise can help to reduce belly overhang by decreasing the amount of fat stored in the abdominal area. Cardio exercise: Aerobic exercises such as cycling, running, swimming, or brisk walking can help to burn calories and reduce belly fat.

Is 30 minutes of cardio after weights good?

Doing a cardio workout after weight training is ideal if you want to lose fat and get stronger.

Does walking count as cardio?

Is Just Walking Enough Cardio? The fitness experts we spoke to agree: Yes, walking can totally “count” as your cardio workout if you format your walking workout to be challenging enough for your body. To maintain a healthy fitness level, try to walk at least three days a week.

What happens if you only lift weights and no cardio?

Using weights alone without cardio, you will most likely develop bulk instead of a toned and streamlined body. When deciding between cardio or weights, remember that both types of exercises are needed when trying to achieve a healthy, strong body. Both require that you be careful and responsible for maximum effect.

Is 20 minutes of cardio enough?

Is a 20-Minute Workout Enough? Guidelines from the American Heart Association (AHA) also back up these research findings. The AHA recommends at least 150 minutes of moderate-intensity physical activity per week, which equals around 21 minutes per day.

Can I really lose weight by walking?

Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily habits, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.

What exercise flattens your stomach the most?

8 exercises to help achieve a flat stomach
  • Results timeline.
  • Plank.
  • Side planks.
  • Toe reaches.
  • Leg raises.
  • Roll ups.
  • Bicycle crunches.
  • Boat pose.

What burns the most belly fat?

Aerobic or cardio exercise

To burn off visceral fat, your first step is to include at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help reduce belly fat and liver fat.

How can I firm up a jiggly stomach?

Try high intensity interval training

A 2018 review of studies found that HIIT training, especially running, could help reduce both total body fat and abdominal fat. HIIT cycling may also be effective, but more research is necessary to confirm this.

Does walking burn belly fat?

Can a person lose belly fat by walking? Regular aerobic exercise such as walking may be an effective way to lose belly fat. A 2014 study supports this and concluded that walking could help to burn body fat, including fat around the waist and within the abdominal cavity.

What is cortisol belly?

Cortisol belly is weight gain in the abdominal area, sometimes referred to as abdominal obesity, caused by an excess of the stress hormone cortisol. It can happen to anyone experiencing prolonged stress. 1. Other factors can also contribute to fat accumulation in the abdomen.

What drink to lose belly fat?

9 drinks that help burn belly fat fast
  • Green Tea. Packed with antioxidants, green tea boosts metabolism and helps burn fat, especially around the belly. ...
  • Lemon Water. ...
  • Apple Cider Vinegar. ...
  • Herbal Tea. ...
  • Fenugreek Water. ...
  • Ginger Tea. ...
  • Coconut Water. ...
  • Detox Water.

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