Cardio or strength? What's the best way to burn fat for summer?

Summer is coming, and you're looking to tone up your body. Maybe you want to lose some belly fat or just feel fitter and more energetic for those beach days. But then that one crucial question arises: should you opt for cardio or strength training to lose that fat?

Let's figure it out, without any fuss. Just clear information and tips you can apply right away.

Why do we want to burn fat before summer?

Let's face it: everyone wants to feel good in a T-shirt or bikini. Summer means being outdoors, vacations, patios... and often less clothing. Burning fat isn't just about appearance, but also about:

  • More self-confidence
  • Improved condition and energy
  • Better sleep
  • A healthier body and mind

So yes, the motivation is there. But what actually works?

What exactly is cardio and how does it help with fat burning?

Cardio, also known as endurance training, involves movement that increases your heart rate. Think running, cycling, or swimming. During cardio, your body primarily uses carbohydrates and fat for fuel.

The benefits of cardio

  • Increases your heart rate and burns calories quickly
  • Improves your endurance
  • Reduces stress (hello, endorphins!)
  • Stimulates fat burning, especially during longer sessions

Popular cardio exercises

  • Running or jogging (outdoors or on a treadmill )
  • HIIT (High Intensity Interval Training)
  • Skipping rope (simple, effective and challenging!)
  • Cycling (outdoors or spinning )
  • Swimming (great for the whole body)

But is it the way to burn fat?

What does strength training do to your body?

When you think of strength training, you might think of bodybuilders and heavy weights, but that's long outdated. Strength training is super effective—even for fat loss!

The benefits of strength training

  • Builds muscle mass (and muscle burns more calories, even at rest!)
  • Increases your metabolism
  • Shapes your body: tighter, stronger, more definition
  • You lose fat, but retain or gain muscle mass

Strength training and afterburn effect

A major advantage is the so-called afterburn effect (EPOC). Your body continues to burn calories for hours after intense strength training. This is much less noticeable with cardio.

Cardio vs. Strength Training: Which Works Better?

Okay, so both have advantages. But which is best if you really want to burn fat?

The role of intensity and consistency

  • Cardio can burn a lot of calories quickly, but you often also lose muscle mass if you don't do strength training.
  • Strength training actually helps you maintain or build muscle while losing fat.
  • Fat burning isn't just about what you do, but how often you do it.

💡 Quick tip: A combination of both often yields the best results. Think of strength training 2 to 3 times a week and cardio or HIIT 2 times.

The golden mean: a combination of both

Want to lose fat quickly and shape your body? Then the sweet spot is:

  • Strength training to build muscle mass
  • Cardio/HIIT for extra fat burning
  • Recovery for muscle growth and energy
  • Consistency as the magic ingredient

How to set up your fat burning plan for summer?

You don't have to be a top athlete to achieve results. But you do need a plan. Here it is.

Practical tips and schedules

  • Start with 3-4 workouts per week
     - 2x strength training (focus on full body)
    - 1-2x cardio or HIIT

  • Start small, but be consistent
     - 30 minutes is already great

  • Provide variety
    - Alternate between strength and cardio

  • Use the right tools
     - Resistance bands , dumbbells , kettlebells from Gorilla Sports are perfect for home use

Don't forget nutrition!

You can train all you want, but without good nutrition you will not see results.

  • Eat enough protein (helps maintain muscle)
  • Avoid empty calories (like soda, cookies)
  • Eat more fiber and healthy fats
  • Drink enough water

80% nutrition + 20% training = 100% results

Conclusion

So: cardio or strength? The answer is actually simple... do both!

Cardio helps you burn calories quickly and improve your fitness, while strength training maintains muscle and sustainably increases fat burning. By combining your workouts wisely and eating well, you'll enter the summer feeling strong, fit, and confident.

Frequently Asked Questions

1. How often should I exercise to lose fat?
At least 3-4 times a week is ideal. Combine cardio and strength training for best results.

2. Can I lose fat with cardio alone?
Yes, but you also run the risk of losing muscle mass. Strength training keeps you toned and strong.

3. How quickly will I see results?
Usually you will see clear changes after 4-6 weeks, provided you also pay attention to your diet.

4. What's better: HIIT or steady-state cardio?
HIIT is more effective for fat loss, but steady-state is better for beginners or recovery days.

5. Do I need a gym to burn fat?
Nope! With just a few basics from Gorilla Sports (like dumbbells or a kettlebell ), you can achieve a lot at home.

Want to kickstart your summer fitness journey? Check out the training materials from Gorillasports.nl and get started today!

Let summer come!

Back to blog