What Burns More Calories: Cardio, Intervals, or Weight Training?

Fat loss is at the front of everybody’s mind these days, even stormtroopers.

If you want to lose weight, and you want to do so in the fastest way possible, what’s the best strategy?

Is it hours on the treadmill?

Sprints up a hill?

Could it possibly be squats and bench presses?

What about traveling back in time to fight dinosaurs?

I’m going to guess that you have assumptions on what might be best for you (probably not the last one, but good luck).

In today’s royal rumble, I’m going to break down the difference between each contender and let you know which will give you the most bang for your buck.

The results, which certainly aren’t unanimous, will surprise you [cue the dramatic music]…

Cardio vs Interval Training vs Weight Training: What you need to know

Here are the three contestants today:

  • Cardio: Pretty much anything with relatively low intensity that you can do for a prolonged period of time that elevates your heart rate.  Regular aerobics, going for a 3-mile jog, zumba, running on a treadmill for an hour, using the elliptical for twenty minutes, etc.
  • Interval Training: When you decide to run, bike, use the elliptical, etc. with varying rates of speed and intensity. Sprinting for 30 seconds followed by 90 seconds of jogging, and repeating this cycle for 20-30 minutes.
  • Weight Training: Whenever you lift weights or do bodyweight exercises, often times in a cyclical nature.

There have been hundreds and hundreds of studies done on this stuff (yay for science), and it’s certainly something that I’ve put considerable time into researching as well as it’s my job to figure out how to get in shape most efficiently.

I will have a decision for you by the end of the battle – but it’s not as cut and dry as you think. There are instances in which ALL three of the above forms of exercise can be really helpful.

I know how complicated and overwhelming this stuff can be.  

After all, you’re reading an article about “which exercise burns the most calories” to make sure you’re getting the biggest bang for your buck when it comes to weight loss.

The worst is spending all of your time doing an activity you dislike, only to find out that it’s ineffective at weight loss, which was the only reason you were doing it in the first place!

If you’re looking to find the right combination of strength training, intervals, and cardio that is custom built for YOUR body type and goals, Nerd Fitness does have a really successful and fun 1-on-1 Online Coaching program where your coach will get to know you and handcraft a workout plan that is built just for you.

Hate cardio? So do I! And our coaches understand that – which means they build programs that you’ll actually enjoy and get motivated by. Most of our clients AREN’T prescribed cardio (unless they love it already).

So, although I hope you check out the coaching program, there’s one thing about exercise that needs to be made crystal clear:

If you are interested in getting in shape, the MOST important thing you can do for yourself is adjusting your diet.

Believe me when I say your diet is responsible for 80-90% of your successes or failures.


As I’ve said previously, even if you spend 10+ hours a week exercising, that still leaves 168 hours for you to mess things up thanks to your food. Doh. If all you care about is losing weight, the fastest path to success is with a freaking kick-ass diet.

Keep your total number of calories under control, cut out the junk food, give up soda, and start eating REAL FOODS: veggies, fruits, and lean meats.

You can learn more here: “The Beginner’s Guide to Healthy Eating.” I got you, friend 🙂


Cardio is the most basic thing you can do when it comes to burning calories.

Let’s talk science: if you burn more calories than you consume in a day, you will lose weight.

This is called a caloric deficit.

Step on a treadmill or put on your running shoes, run three miles, and you’ll burn around 300 calories.

You don’t need any special weights, have extensive knowledge of any difficult exercises, just go for run.

Because this activity has one of the lowest barriers to entry, many people start exercising by just running a treadmill or elliptical for hours: it’s tough to mess up and there’s nothing tricky involved.

There are a few challenges with cardio: Although running outside or going for a long walk can be delightful, spending time on a treadmill or elliptical trapped in doors can be boring or miserable unless you really enjoy it.

(that being said, if you LOVE cardio, by all means keep doing it).

Secondly, cardio certainly helps with improving your heart health, training your heart like a muscle to be in shape by remaining at a higher level of operation while exercising. However, because you’re doing a consistent form of exercise, you’re not really training to prepare for moments of extreme stress because it never really has to deal with rapid changes (explained in the next section).

Lastly, in terms of getting in shape, it’s definitely not the most efficient form of exercise. Why? There’s very little Exercise Post Oxygen Consumption (EPOC) with cardio, which means you only burn calories when running; not much happens afterwards. [1]

What IS good about cardio? The thing about cardio that makes it a good fit for many, other than the low learning curve, is that you can do lots of it.

Whether you’re walking or going for a slow jog or hiking, you can do cardio everyday for hours and hours, burning calories and so on.

Also, plenty of forms are cardio are just plain fun. Whether it’s dancing or hiking or ultimate frisbee, or running on a treadmill (if that’s your cup of tea), if you enjoy it, keep doing it!

High-Intensity Interval Training

Next entering the ring, we have high intensity interval training: varying your speed and intensity with regards to your efforts while running, biking, etc: jog for 30 seconds, sprint for 30 seconds, jog for 30, sprint for 30, etc.

When it comes to efficiency in burning calories, high-intensity training is far ahead of cardio.

Why is that? 


That stuff I was talking about before. Essentially, when you do high-intensity interval training (HIIT), your body and metabolism function at a higher rate of burned calories for hours and hours afterwards.

What does that mean?

It means you’re burning calories while sitting on your ass playing Modern Warfare 2 or re-watching Lost Season 5 (not that I’m doing this currently, or anything like that). You can read all about HIIT here.

So, how the hell does that work exactly?

HIIT constantly forces your heart to adjust to changing conditions: sprints, jogging, sprints, jogging, up hills, down hills, etc. Your heart learns to operate outside of its norm, and your body learns to adapt to these changes.

All of this changing and sprinting kicks your metabolism into high gear for hours after you finish exercising.

To quote Mark’s Daily Apple:

A study (PDF) from the University of New South Wales followed the fitness and body composition changes in 45 overweight women in a 15-week period.

The women were divided into two groups and assigned interval or continuous cycling routines. The interval “sprint” cycling group performed twenty minutes of exercise, which repeated eight seconds of “all out” cycling and then twelve seconds of light exercise.

The continuous group exercised for 40 minutes at a consistent rate. At the end of the study, the women in the interval group had lost three times the body fat as the women in the continuous exercise group.

Okay, so that sounds great.

What’s not so great about interval training? When you do something like HIIT, it can take your body quite a bit of time to recover, and you might only be able to do it for a few minutes at a time before you get too exhausted to continue.

Your body might also be increasingly sore the next day compared to if you did a similar amount of cardio in the same amount of time.

Lastly, you’re probably reading this article because you’re interested in losing weight efficiently…but picking this over cardio if you hate HIIT might be enough to get you to change your vote.

That’s up to you.

After all, the best workout routine and diet plan is the one you STICK WITH!

Weight/Strength Training

So if cardio is decent for burning calories while you exercise, and high intensity interval training is more effective because it burns calories both during and after exercise, where does weight training come in? 

Alwyn Cosgrove wrote a great article discussing the Hierarchy of Weight Loss loaded with numerous studies highlighting the benefits of weight training in comparison to cardio.  This is the best part:

Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).

The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively).

Basically, the addition of aerobic training didn’t result in any real world significant fat loss over dieting alone.

Thirty-six sessions of up to 50 minutes is a lot of work for one additional pound of fat loss.

However, the addition of resistance training greatly accelerated fat loss results.

These are the lessons I’d take from this: what you eat is the most important thing when it comes to weight loss, aerobic training helps but not nearly as much as you’d think, and strength training when combined with the two is the most effective method to dropping pounds.

Why is that true? When you strength train, you’re actually breaking down the muscles in your body. Strength training, be it with weights or bodyweight movements, recruit tons of muscles and cause you to burn significant calories during your workout.

Now, after you finish training, after you go back home and sit on your couch and catch up on Netflix, your body’s metabolism continues to operate at a heightened pace as you rebuild your muscles stronger than before. This can continue for upwards of 36 hours after you finish training.


Of course, there are many other positives and negatives to strength training too:

On the PRO side, if you have a limited amount of time and you are looking for the most efficient workout, strength training gives you the most bang for your buck.

Strength training also helps you build the physique you’re looking for, can help keep you injury-free and healthier and happier throughout the rest of your life (picking up groceries, yard work, playing with kids, etc.).

On the CON side, if you don’t know what you’re doing or have bad form, you can open yourself up to injury as you’re doing more aggressiveness movements than going for a walk (though plenty of people get hurt running too due to poor form).

Also, if you just don’t enjoy strength training, it might keep you from exercising too, and the best exercise plan is the one you follow. 

If you want even more specific instruction AND community support, the Nerd Fitness Academy might be what you need, it has more than a dozen workout routines – both for the gym or training at home, meal plans, boss battles, and the most supportive community on the internet.

Lastly, we also have free routines here on Nerd Fitness like the NF beginner bodyweight workout that you can do in the comfort of your own home!

Is it that cut and dry?


Like everything with health and fitness, you could read anything anywhere and there’s probably study out there that tells you what you want to hear.

Although I’m a HUGE fan of strength training and swear by it, the rest of the story needs to be discussed. Let’s don our mathlete hats (you have one, don’t you), and dig into the stats:

When you keep the amount of time constant (say 30 minutes), YES doing a 30 minute strength training circuit will burn more calories than HIIT, which will burn more calories than cardio.

However, due to the stressful nature of Weight Training and HIIT, you can really only do those activities for 30-45 minutes before your body could need a few days to recover.

Steady state cardio, especially with things like an elliptical or walking isn’t nearly as strenuous on the body, and we’re designed to move at low speeds for a long time, which means that depending on your level of fitness you could walk for hours and hours or run for miles and miles and then do it again the next day.

Yup, that means you might actually be able to burn more calories with cardio than strength training, if you only strength trained for 30 minutes but then went for an 8 hour walk around the city! It depends on how often and for how long you exercise or do cardio.

These are also stackable too – if you start with strength training, and then go for a walk or a jog after, you can get the benefits of both. It really comes down to your preference, how much free time you have, your goals, and your amusement level of one of these routines.

Remember that your diet is 90% of the battle!

So regardless of how you exercise, if you want to lose weight your best chance for success is to have a nutritional strategy to follow!

Pick one of the levels in the Nerd Fitness Diet strategy guide (free when you sign up in the box below) and get to fixing that diet today!

Judge’s Verdict

My decision on what you should do certainly depends on your fitness level, how much time you can devote to exercise daily, and what you actually LIKE to do.

Remember: above all else, diet is 90% of the battle.  Eat poorly and none of the above matters. Eat right, eat real foods, and exercise, and you’ll get better.

Here is my advice: do what you love. And don’t do what you don’t like. I don’t like running or doing ‘cardio’, so I don’t do it! I focus on strength training, gymnastics, hiking, and walking.

The choice is yours, and yours alone. So try them each one and decide if they’re enjoyable and helping you reach your goals.

Do cardio if:

  • You don’t mind the treadmill or elliptical
  • You really like running, or biking, or Zumba, or dancing
  • You have enough time to make the effort worth it
  • You are trying to build a healthy habit and just get started with something

Do HIIT if:

  • You don’t like lifting weights, but you still want to burn calories as quickly as possible
  • You want to give your heart a good workout
  • You only have a limited amount of time every day
  • You like pushing your body outside of its comfort zone, forcing it to adapt – a good thing

Do circuit weight training if:

  • You want to build muscle while burning calories
  • You want to strengthen your muscles and joints and stay injury free.
  • You like burning calories while sitting on your butt.
  • You’re okay with getting started with strength training, be it in a gym or at home with bodyweight training.

Ultimately, I just want you to be happy and healthy, which means it’s up to you to find a one of or a combination of the three methods above that keep you smiling and keep the weight off consistently.

There’s no 100% right way to get in shape, but there is a wrong way (doing nothing!), so find something that you love and stick with it.

You can question your assumptions with regards to getting healthy and losing weight, and you don’t need to do something you dislike if you can put the time in to find something you enjoy.

If you’ve spent months doing steady-cardio and you’re not enjoying it or not getting results, try varying the speeds and intensity every once and awhile.

If you’re afraid of lifting weights, give it a shot once or twice a week and see if the weight starts to come off quicker.

Try adding some basic cardio into your weight lifting routine on off days to knock off a few more calories.  Most importantly, eat better!

That should get you started, just remember that it all exercise counts and nutrition is 90% of the battle!

Still overwhelmed and worried you’re making the wrong choices? Tired of doing exercises you hate? Have a specific goal in mind and you’re not sure how to get there? I hear ya! I’ve been there and it sucks.

It’s why we created our 1-on-1 Online Coaching program so you can have your custom programming created for you. All you gotta do is follow the instructions!



picture: kennethkonica At least Daisy loves to be outside running in the snow. , Waihey, Reiterlied It’s a T-Rap, Kent Productions Delivery in a Flash,Visual Content Legal Gavel

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  • CKR

    Weight lift 2-3 times a week so you have more muscle to burn calories while at rest, and enjoy a steady-pace walk in nature 30 minutes plus daily to burn more calories and get the many benefits of walking, which we are meant to do. It lowers stress/cortisol, relieves depression, etc.

  • Kes

    What a good point! Reminds me of something i read about just sticking to berries for weight loss. Our ancestors didn’t have access to fattening fruits such as bananas and they turned out just fine. NB: a good mix of berries is recommended to ensure you get all nutrients

  • Jason Bentura

    I love weights like crazy. I’m not the strongest person where I work but I’m not the weakest either. Only problem is I am overweight. I do want to get smaller but stay strong. My reps on bench are 230lbs 5 sets of 10. I just can’t find a way to do cardio. I keep hearing that if I stay at this that I will only keep getting bigger because muscle pushes fat out, which gives the appearance of looking like a mini bulldozer. Any suggestions

  • Colby Grimes

    Edit point* if you spend 10 hours a week exercising, that leaves 1_5_8 hours to mess things up

  • girish

    this is the best post on cardio vs weights debate i’ve read so far

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  • Marko Pudarević

    Great video i will try it but i have problem with push ups because my wrist is realy small and i feel pain in my wrists whenever i try to do it.Could you show me some excercises to increase strenght of my wrist?

  • Piali Mondal

    I am definitely a weight-training person. You can feel the burn during exercise, and it fades to a pleasant tingle when you are resting and leaves you with a sense of accomplishment.

  • Rick Davis

    Because I am a nerd, I have to correct your math. If you spend 10 hours a week exercising, you still have 158 hours to mess things up. 27×7=168, even with new math and common core.

  • Nicole

    A jump rope helps tremendously in the colder months. and its full body work out.

  • foxnhedgehog

    Thanks for this. I run 12k 5 days a week with two days of intervals including hills and/or stairs. And then run an hour and a half to two hours on Saturdays on single track trails. I run from 6am-7 before work. On my two interval days in the afternoons I do push ups, pull ups, shoulder presses, db rows and face pulls and then pistol squats, step ups and deadlifts and back extensions (all in all about 45 mins).

    I find the cardio is best for continual control of my blood sugars (I’m a type 1 diabetic). If I’m not burning calories throughout the day after an hour long run, tell that to my body. I absolutely require less insulin (in fact there’s no difference between how much insulin I require after lifting than how much I require after running for the same period of time) to breakdown my food when I run. I was a 400m sprinter, I could only run a maximum of three days a week (more like 2) and lift 2 days a week. This didn’t provide daily consistency in my blood sugar control and no HIIT protocol has specifically because if you’re really doing hiit, your body can’t handle more than 3 times a week without breaking down unless you’re an elite athlete with a coach guiding your training.

    Running with intervals and strength training has been optimal both for blood sugar control and weight control. But the best part is the ‘destressing’ distance running provides (see peer reviewed studies on depression and aerobic vs anaerobic exercise protocols). Even better than road running though is trail running, like single track trails.

  • Sean

    I am in this exact predicament at the moment. The way you articulated everything in a practical manner while preserving the integrity of the article was brilliant. Thank you for making my life easier!

  • Stacey

    I am 5’2 and 122 kilos. I want to lose weight fast as the doctor has advised for medical reasons that involve pre cancer cells.. In order for me to not have a full historectomy she has advised to lose a such weight ad I possibly can in the next 4 months. Please help and advise me on the best way for me to do this 🙂 I don’t mind the gym though it’s hard at my weight but I desperate. I eating 800 to 1000 calories a day as well as 30 to 45 mins a day in the gym doing hiit and weights. I don’t seem to be losing buy gaining 🙁 Am I building muscle??

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  • Agape Ima

    The idea of doing what you enjoy benifits you is because it’s something your going to keep doing. If it’s something you hate doing your more likely to quit after a time. It’s still important to push yourself out of your boundries but you can do that in something you enjoying doing just the same.

  • Tim

    I do 30 minutes of Cardio and 30 minutes mixed weights and core, 5 – 6 days a week dropped from 14.10 stone down to 12.12 in 4 months and now am finally starting to tone, but its true the diet is most important, mine consists Breakfast, egg, cereal, yogurt, tea, banana. Two breaks during the day, salad and Chicken, tea – my dinner in the evening consists of Fish or bacon, chicken, etc Veg and brown rice, but look its what ever you are happy doing once the weight comes off. i feel ten times better then i have felt in years.

  • Liza Ann

    Loved this article. I do all 3, I just switch up every other day or so, minus my rest days. I am definitely getting stronger and shaping my curves!

  • Jay Swavely

    Great article but the delineation between cardio and HIIT may not always be crystal clear. How many of us bust a move up a hill jogging? That is HIIT!

  • Victoria

    I find the best balance for me is yoga before and after every workout then alternative days weight lifting, dance cardio, sunday rest days. Some days I’m knackered so I switch my rest day and workout Sunday.

  • Husam


  • DaBoss

    This is good for military/police/security service etc, but there is a big psychological side to fitness training. Why keep doing something that you don’t enjoy?

  • Dany Feghali

    I have two injuries in my body. The first is a lower back injury (Muscle Tear) that I’ve been suffering from for about 6 months or more. The second injury is recent, and it’s an upper back injury going through my neck and left hand. its been 6 months that I’ve been working out moderately due to my first injury, and its been two weeks that I haven’t trained because of my second injury and I’m a bit afraid that it might be another muscle tear. Any Advise about working out ? What types of workouts can I do without putting in danger my two injuries ? How to lose the extra fat I gained in the past 6 months ?

  • Ali Aamir Saifee

    Please visit and share this link everyone. Blog written by (Ali Aamir saifee) on fitness and lifestyle.Please visit and give your feedback. Thanks

  • Ali Aamir Saifee

    You will surely gain important knowledge

  • Hasaan Azhar

    I really enjoyed reading your article. Should we do cardio first or lift weights first? And cardio for how long?

  • Daniela

    If I alternate hiit and weight training what results am I eventually going to get?

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  • Vinny

    If you enjoy what you’re doing,it wont seem like daunting work and you’ll do it for a lifetime??

  • Debra


  • veetha29 .

    I like running, weight training, and swimming. I don’t give a damn thing about losing weight. I just want to be fit that’s all.

  • whirlaway

    I’m looking for a good schedule where I can do all three.

    I’ve been currently working out 3-4x per week at my local gym. I have a personal trainer who I see 2 times a week. We usually mix up circuits with body weight training and core training. TRX, Medicine Ball Throws, tire pulls, etc which really has made me much stronger. The only problem is in 2.5 months, I’ve only lost about 4 pounds. I know I’ve probably gained muscle, but I started at 225lbs, at 5’6″ (female), and I’m now only had 221 lbs. My goal weight right now is 160-165lbs. When I go into the gym, i try to do some HIIT on the elliptical for 50 minutes, or classes like Cardio Strength Training or more traditional strength training with Lee MIlls bars.

    I could use some help in perfecting a work out schedule that doesn’t bore me, and hits everything all the time. I can go to the gym 4-5 days a week if need be. I’d like to incorporate cardio and strength training a lot.

    Any recommendations?

  • Ally

    Thank you for this!!!!!!!!!!!!!

  • R Marie

    Good article even years later. I lost weight 6 years ago (53 pounds) through weight lifting and hours and hours of cardio. When I was done losing that weight I looked pretty good (much better than I had – went from 193 to 140 at 5’4″) but didn’t look strong and my muscles were not what I would have liked. I wasn’t ready for what to do after and honestly was tired of my workout routine. It was exhausting. So I slowly stopped working out and then slowly started eating like crap again and gained back about 40 pounds. Now after almost 6 years of barely doing anything we are working out again (my husband is a great motivator but will encourage what I want more often than what I need) and I decided that I am going to stick with strength training for a while before introducing any significant cardio. It’s been 5 weeks, the scale hasn’t budged but my pants and undergarments are fitting better. I’m a little frustrated but it has only been 5 weeks AND I could use some big improvements on my diet. I do walk as often as I can but it is a mix of leisure and moderate depending on where I am. I will incorporate some cardio (probably intervals or a fun class) but want to wait at least 6 months to see how strength training alone works.

  • Charlo Cartin

    This is very useful blog. It really works. Apart these, you should also follow the diet plan which your gym trainer is make for you.

  • James PC-Fix Hurling BSc

    if you wanna do something and get results its two months, do i n s a n i t y by Sean T! Seriously! Follow the diet and exercise plans (or substitute for equally healthy whole real foods). You could try p90x if you have the equipment or t25 if you dont have the equipment and have less time, all the beachbody(DOT)com stuff is good. Really Quick results! But as mentioned in the article, its difficult to keep this up for a long period of time. This is the sort of thing you could possibly do at the start of each season then go back to your other routines (cardio, weights , or whtaver you like).

  • Rebecca Holshouser Marshall

    My mom and I joined Planet Fitness and we do 30 minutes on the treadmill with spurts of running for a minute or 2 at a time, then follow up with the weight machines. At some point we plan to add free weights to our routine.

  • Sagar Shringarpure

    Can HIIT and lifting weights be done together? i have been doing steady cardio and weight together. I would love to this both on all days of the week. Are there any recommendations against this? Ideally I would like to think, more the better.

  • Filip Kosić

    I’m looking to burn some fat and burn some calories, to get fitter , what do you recommend me doing: circuit training, just cardio (like run for hours) or combination?

  • Amanda Ross

    I am trying to mix it up. I have always been a runner but after having a baby, im struggling to lose weight on just cardio and dieting. I have added interval training at high intensity some days, beginning with a 2 mile run first. Weight lifting starting with a 3 mile warm up, and then on just running days I will run for an hour or so. We will see what results are like, but im feeling stronger and really enjoy the high intensity workouts. I am trying to figure out how to count the calories burned for HIIT though.

  • Lisa Milne

    A really honest article what a delight to read something with low bullshit,, Thanks

  • Christopher Crawford

    I have to disagree about your body only being able to sustain lifting weights for 30 minutes and then needing to recover for days.

    I lift weights to failure on all my reps, and then pick up lighter weights to failure, and repeat until I hit my planned number of reps for that set and I do several sets. After each exercise is complete, I immediately go hop on a treadmill and sprint for 60 seconds and then immediately go back to the weights doing another exercise to failure.

    I stay at the gym for 2-3 hours, including my weight-lifting, sprinting, swimming for 15 minutes and showering about the same amount of time. I’m also at least 35 lbs overweight(unsure if it’s 37 lbs or 64 lbs cuz I don’t know how to interpret my InBody Analysis).

  • Michelle Toner

    I reversed my type 2 diabetes and lost 60 lbs by weight training and walking. This is spot on.

  • Christopher Mckenna

    I agree with steve this is an amazing article. i am 45 weigh 210llbs just started working out.
    I would like to add a few points.
    1) Motivation
    2) Willpower
    3) Dedication
    Motivation could be anything mine is losing weight and feeling healthy.
    Willpower This to me means sticking to healthy eating and having a routine
    Dedication i have set my self a date of what i want to weigh ( must be realistic )
    My advice is to start slow sort out your eating habits do 30 mins of cardio a day, this will blow of the cob webs and expand your lung capacity.
    Then each week push yourself further (Braking down walls) if you start all in at the begining you will get disheartened and thats not GOOD.
    Before long your fitness will build up and you can do what steve says in his article .
    Good luck everybody……..

  • Fuzzy BeAr42

    Great article… fun to read and makes a ton of sense… Short and to the point. Thank you!

  • Jedat Čižor

    Well I have been into sports practically my whole life (extreme rollerblading, football, mma, etc) then I joined in the army and then started with sprints, backpack with weight into uphill(army made me do it) and fitness(my decision). What I wanted to say there is always something new out there, new things that was discovered by scientists, shit even I was here to read new shit to upgrade myself. For me,do fitness really hard with 30 sec pauses, I sweat like Im in the shower and then later in the day running circles uphill downhill straight and do only this for 30 min.Pump my hard up to 180bpm. result is I was almost shredded in 2 months ;). Do what you like but you have to go trough yourself and do little more, go over your limits there is what you are looking for ;). If it would be easy everybody would be shredded. DIE BEFORE YOU QUIT!

  • Gabrielle

    Thanks for the tips! I’m going to do the stairmaster for 20 mins then 40 mins of circuit training ?

  • CS

    Can the weights be done daily? Or do we need to take rest day in between. I am a 31 year old woman, 5.3 in height and 91 in weight. Please advice.

  • Matt Rivers

    I just discovered your blog and site and love it! I have avoided exercise for ages… as I am either too deep into Skyrim, writing songs, or watching Doctor Who! Plus I have never been into the whole uber-masculine approach to fitness. I used to practice a lot of yoga and jog a bit but after a good few years of that, I got totally bored of it and just stopped. Anyway, long story short, I never liked gyms or hated the idea of weights, until 2 weeks ago, suddenly, without warning made the decision to start weight training with my friend and I absolutely love it! It was like my body was crying out for this kind of exercise. So yeah, training with iron… all the way for me. It somehow reflects the elemental nature of reality that I love to immerse myself in. Just signed up to your newsletter too… I like this approach! Thank you so much for your site.

  • manoliskamenakis

    You have clearly described the TREND in fitness today. That doesn’ make it true. A gymnast I now has told me that it’s LITERALLY IMPOSSIBLE TO BURN FAT through WEIGHTLIFTING. Trust me, he said, I have been doing this job for 30 years, and I have tried everything.

  • elizabeth corrales

    I’m a very athletic person if I say so myself, I enjoy the three methods though I do get bored on a treadmill. And I must say diet is KEY to everything. Even if you do the three methods said in the blog but won’t diet You. Won’t. Lose. Weight. Every day I do an hour on a treadmill, then one hour in spinning class, 30 minutes of ab class and then I hit the weights. If I get to have more time I do some elliptical. You must really think I would be super fit right now since I’ve been doing this course since February of this year but let me tell you I’m not. The first month I kind of strictly watched what I ate and lost 8 pounds. I could have lost more if I had done more weights (I only did once a week) and ate desserts probably two times a week(I have a super sweet tooth and it’s hard to say no)

    After that month I tried to watch what I eat but I went abroad and well you just don’t watch what you eat abroad. Or at least I don’t. I didn’t gain a pound though. I exercised so I wouldn’t gain weight. After two months of no gym I went back to it. Now these last three weeks I’ve been eating carbs like crazy yet I’ve been doing my usual exercise. I have no idea if I gained weight, but I can assure you I have not slimmed down even after treadmill, spinning, abs and weights 5 days a week. So if you want to lose weight you need to get a diet plan and stick to it. You don’t have to exercise like crazy.

    From May-July I managed to lose around 10 pounds with slightly watching what I eat. Imagine how much I would have slimmed down if I actually were to follow a diet.
    But I do this much of exercise because I like it, and I have the time. Not everyone likes it nor has the time. So just try to look for a method that works the best for you and keep track of what you eat!