What Type Of Cardio Burns The Most Fat?

There are many forms of cardiovascular training available, but which one will get you looking leaner the quickest?

When the info gets too much

There is so much information out there, you might not know where to begin.

I will l try and break it down into digestible segments so you can get the best results from your training and shift some unwanted fat.



  • No equipment required
  • Burns calories
  • Strengthens leg muscles
  • Uncomplicated


Too much slow steady cardio leads to the increase of the stress hormone, cortisol.

This leads to increasing the storage of abdominal fat and lowers the amount of testosterone.

Testosterone plays a vital role in building muscle and losing fat.

It can also become monotonous if you do not have a variety of routes.


Running can be beneficial as part of training, but probably not more than 2 or 3 times a week unless training specifically for competition.

Generally, if burning day is your priority, then it would be a good idea to keep steady state cardio under 45 mins as this is when cortisol production begins to ramp up.

The amount of calories burnt will depend on the weight of the individual.

An individual weighing 125 pounds running at 5mph/12 min mile for 30 minutes can expect to burn around 240 calories.

An individual weighing 155 pounds running at 5mph/12 min mile for 30 minutes can expect to burn around 300 calories.

An individual weighing 185 pounds running at 5mph/12 min mile for 30 minutes can expect to burn around 355 calories.

Walking πŸšΆβ€β™‚οΈ


  • Accessible for most people
  • Great starting point
  • Improved mental health benefits
  • Easiest to perform


  • Least calories burnt unless you use challenging terrains
  • Can be boring if you walk around streets and roads
  • Most time consuming


Walking has many benefits.

Should not be used as your only go to cardio if trying to lose body fat.

It definitely has its place and should really be done everyday alongside other forms of heart rate raising activities.

If you add weights or find some hills to climb, you will see much more benefit.



  • Short rests periods keeps heart rate high
  • Burns a high number of calories
  • Only need to dedicate 15 minutes per session
  • Increases metabolism and builds muscle


  • Advanced style of training so requires already good fitness levels
  • More risk of injury
  • Needs programming
  • Can be difficult to motivate to do alone


With regards to burning fat only, HIIT would be the most effective.

If you are reasonably fit and able and fat loss is your main target, this type of training can be super effective for you.

If you are an experienced weightlifter trying to cut some fat but maintain muscle, this can damage your gains if done too often.

Want to know more about HIIT?

Resistance training


  • Builds muscle and burns fat simultaneously
  • Increase metabolism
  • Increased strength
  • Increases mental and physical strength



Resistance training sessions can be tailored to target fat loss, by implementing shorter rests in-between exercises and using big compound movements to use lots of oxygen.

You would need to spend time with a personal trainer, or learn for yourself with a trial and error method which could take years to understand.

Fat burning is much easier when you have an athletic physique with high metabolism.

But it takes discipline and dedication to get there.


Aim for a schedule that looks like this if your main aim is to burn fat:

  • Walk – 6x a week (5000 steps)
  • Slow cardio (Run at 5mph) – 2x a week
  • HIIT session – 1x a week
  • Resistance training – 3x a week

If you can fit these into your schedule and get your nutrition right, there is no reason why you can not start to see noticeable results within a matter of weeks.

Want some more tips?

10 Simple Fat Loss Tips

>>For more information, posts, training programmes and training tips visit my website tjhealthandfitness.com

Published by Thomas Jackson Smith

Personal Trainer. Qualified Strength and Conditioning Coach, Exercise Referral specialist, Football coach and entrepreneur. Interested in health and fitness, exercise prescription, football, nutrition, injury prevention, recovery and mindset improvement. Any views are my own and from my own experience. Looking to build links within the blog community, replying to feedback and offering support so we can learn and grow together!

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