When gym-goers want to shed unwanted pounds, they tend to pick a lane — either by pounding the treadmill or hitting the weight rack. But if your goal is maximum fat loss, science and experience suggest combining both cardio and weightlifting into your workout routine. At Adventure Fitness Athletic Club (AFAC) in Thornton, Colorado, we’ve seen firsthand how gym members achieve faster and longer-lasting results when they stop choosing between the two and blend the best of both worlds.

Read on to learn how the synergistic power of cardio and strength training can help you burn more fat, boost your metabolism, and build a healthier, more energized body.

Going to the Gym for Fat Loss

Let’s be honest—many people join a gym with one primary goal: to lose weight. And while consistent workouts can absolutely help you achieve that, fat loss isn’t just about sweating through daily gym sessions. The real key lies in creating a calorie deficit — burning more calories than you consume.

Exercise plays a crucial role in that equation by increasing the number of calories your body uses each day. But the benefits of working out go far beyond the scale. Regular physical activity improves mood and cognitive function, enhances cardiovascular and respiratory health, and helps prevent chronic illnesses like type 2 diabetes, hypertension, and certain cancers.

So, when your goal is weight loss, it’s important to not only show up but also to train smart. That brings us to an important question: which type of exercise should you focus on?

Cardiovascular Exercise

Cardio is the go-to for many people trying to slim down — and for good reason. It burns a substantial number of calories in a short amount of time. The exact number varies depending on your weight, the type of cardio, and the intensity level. For example, a 154-pound person can burn around 145 calories during 30 minutes of moderate-paced cycling, but bump that pace up and the burn can rise to nearly 300 calories.

Not only does cardio torch calories during a session, but it also strengthens your heart and lungs, making everyday activities easier. That said, the weight loss you see from cardio tends to plateau, especially if you rely on it alone.

Why does cardio matter?

• Burns calories quickly: Great for shedding pounds fast, especially in the early stages.
• Improves heart health: Boosts endurance and strengthens your cardiovascular system.
• Mental health perks: Cardio is known to elevate mood and reduce symptoms of anxiety and depression.

However, relying solely on cardio may not provide the lasting fat loss or physique changes many people are aiming for. For that, strength training becomes essential.

Weightlifting

Though lifting weights might not burn as many calories per session as cardio, its fat-burning benefits come into play in a different way. Strength training helps build lean muscle mass — and muscle is metabolically active tissue. That means your body will burn more calories at rest, simply because it has more muscle to maintain.

Additionally, lifting weights can raise your resting metabolic rate (RMR) and lead to excess post-exercise oxygen consumption (EPOC), a fancy term for the continued calorie burn after your workout is over as your body repairs and rebuilds muscle tissue.

What does strength training do?

• Builds muscle, burns fat: Muscle burns more calories than fat—even while you’re asleep.
• Improves body composition: Helps you look leaner and more toned.
• Supports long-term fat loss: Boosts your metabolism, making it easier to maintain your results.

For people looking to drop fat and not just weight, strength training is an indispensable tool.

High-Intensity Interval Training (HIIT)

If you’re short on time but want results, high-intensity interval training (HIIT) might be your best bet. HIIT alternates bursts of high-effort movement with short rest periods. For example, sprinting for 30 seconds followed by walking for 30 seconds, repeated over 20 minutes, creates a powerful calorie-burning session.

Research shows HIIT can burn up to 25–30% more calories than traditional cardio or weightlifting in the same amount of time. It’s efficient and effective.

Why does HIIT stand out?

• Time-saving: Can be completed in as little as 10–30 minutes.
• Burns calories fast: Comparable or even superior to longer cardio sessions.
• Versatile: You can use bodyweight, machines, or free weights, making it easy to tailor.

What’s the Difference Between Cardio and Weightlifting?

Understanding the difference between these two forms of exercise helps you make informed decisions.

• Cardiovascular Exercise: Focuses on improving your heart, lung, and blood vessel health. It involves continuous movement that elevates your heart rate and breathing. Examples include jogging, running, biking, swimming, dancing, and even brisk walking.
• Strength Training: Also known as resistance training, this type builds and maintains muscle mass using external resistance like weights, bands, or your own body weight. It improves strength, bone health, and metabolism.

Both are essential — cardio for endurance and calorie burn, strength training for building a strong, lean body.

Combining Cardio and Weightlifting at the Gym

The real magic happens when you blend both cardio and strength training into your workout routine. While cardio helps you burn more calories during your workout, strength training builds muscle that boosts your calorie burn throughout the day, even when you’re not exercising.

A winning strategy looks like this.

• Cardio: Aim for at least 250 minutes of moderate-intensity cardio weekly. Spread it out across five or more days.
• Strength Training: Do full-body sessions 3 times per week, allowing for recovery between sessions.
• HIIT: Incorporate 1–2 sessions per week to shake things up and enhance your fat loss.

Pro tip: You don’t have to do long workouts every time. Break your exercise into smaller sessions throughout the day if needed.

How Much Exercise Should You Get Per Week?

To maintain overall health and avoid weight gain, the Centers for Disease Control and Prevention recommends at least:

• 150 minutes of moderate-intensity aerobic activity, or
• 75 minutes of vigorous aerobic activity, and
• 2 or more strength training sessions per week.

For fat loss, you can aim higher as long as your health and fitness level can support the extra exertion.

• Cardio: 250+ minutes per week
• Strength training: 3–5 sessions weekly
• HIIT: Once or twice a week for added burn

The more consistent you are, the better your results.

What Exercises Should You Do to Lose Weight?

There’s no one-size-fits-all approach, but mixing up your routine can help prevent boredom and plateaus. Effective options are listed below.

• Cardio: Running, biking, rowing, swimming, stair climbing, fitness classes
• Strength Training: Free weights, resistance machines, bodyweight exercises like squats and pushups
• HIIT: Circuit training, sprint intervals, kettlebell swings

Remember, muscle is denser than fat. So even if the scale doesn’t move dramatically, your waistline likely will. You’ll look leaner and feel stronger.

Diet Is a Critical Part of Weight Loss and Maintenance

Exercise is crucial, but without a solid nutrition plan, it’s difficult to lose fat. You must consistently burn more calories than you consume.

Here’s how to optimize your diet.

• Focus on whole, nutrient-dense foods: Lean proteins, veggies, fruits, whole grains, and healthy fats.
• Stay hydrated: Water helps regulate metabolism and manage hunger.
• Maintain a calorie deficit: Not too extreme — just enough to support steady fat loss.
• Eat for energy: The right balance of carbs, fats, and protein supports your workouts.

You can’t out-exercise a poor diet. Combining a healthy eating plan with cardio and strength training is the gold standard for losing fat and keeping it off.

Build Your Best Body with the Right Combo at AFAC Gym

If fat loss is your goal, there’s no need to choose between the treadmill and the weight rack. At AFAC gym, we encourage our members to train smarter by integrating cardio, strength training, and even HIIT workouts into a balanced routine. This triple-threat approach delivers faster results, promotes long-term weight loss, and improves your overall health and well-being.

Consistency, variety, and a supportive environment are key, and you’ll find all of that and more here at AFAC gym. Whether you’re starting fresh or striving for your next milestone, we’re here to help you reach your fitness goals.

We hope you’ll visit AFAC gym today to speak to our team about our affordable memberships. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, personal trainers, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.