Cardio vs Strength Training: What Really Works Best for Fat Loss?

Do you want to lose fat and are you unsure whether cardio or strength training is the better choice? You’re not alone. Many people still believe that endless cardio sessions are the key to fat loss. In practice, however, we see something very different at Aurora Personal Training in Eindhoven: the best and most sustainable results occur when strength training forms the foundation, with cardio used strategically as support.

In this blog, we explain what cardio and strength training actually do for fat loss, what science tells us, and how to combine both intelligently for long-term results.

What Is Cardio and How Does It Affect Fat Loss?

Cardio (cardiovascular training) includes activities such as running, cycling, rowing, and interval training. During cardio, your heart rate increases and you burn calories directly during the session.

Benefits of cardio

• Immediate calorie burn during the workout

• Improved cardiovascular fitness and endurance

• Mental relaxation and stress reduction

Limitations of cardio alone

• Little to no muscle gain

• No lasting effect on resting metabolism

• With high volumes: increased risk of muscle loss

👉 This is why many people lose weight, but don’t actually look leaner or more toned.

🔗 Read also: How often should you do cardio alongside strength training?

Cardio vs Strength Training: What Does Science Say?

Research consistently shows that:

• Fat loss is primarily determined by energy balance

• Strength training preserves muscle mass during weight loss

• Cardio without strength training more often leads to muscle loss

• Combined programs deliver the best long-term results

👉 In short:
Cardio helps you burn calories — strength training determines how your body looks.

What Works Best for Fat Loss? The Smart Combination

At Aurora, we use the following framework:

✔ The optimal approach

• 2–4x per week strength training (full body or upper/lower split)

• 1–3x per week cardio, adjusted to recovery and stress levels

• Daily movement: 7,000–10,000 steps

• Nutrition, sleep, and stress management as fixed pillars

We use cardio intentionally — not as punishment, but as a tool.

🔗 Relevant for recovery & performance:

• Hydration and strength training

• 8 tips to improve your sleep for better recovery

Common Mistake: Too Much Cardio, No Plan

What we often see:

• Cardio every day

• Hardly any strength training

• Weight drops → energy drops → progress stalls

At Aurora, we take a different approach:

• Training with a clear plan

• Measuring progress instead of guessing

• Progress in strength = progress in fat loss

Conclusion: Cardio or Strength Training for Fat Loss?

So, which is better — cardio or strength training?

The answer isn’t either/or, but both, with strength training as the foundation.

• Want sustainable fat loss? → strength training

• Want better endurance and extra calorie burn? → cardio

• Want results that last? → personal coaching

Personal Coaching in Eindhoven

At Aurora Personal Training in Eindhoven, we combine:

• Data-driven strength training

• Smart, targeted cardio

• Nutrition, recovery, and lifestyle coaching

All fully tailored to your body and schedule — in a calm, high-end private studio.

👉 Plan a free intake session and discover what works best for you.