Should I do cardio for weight loss?

Doing cardio work gets overemphasized with weight loss . Whether you workout on your own, with a personal trainer, do a bootcamp, and whatever your fitness goals may be, cardio has its place.

With weight loss being the focus, proper nutrition and a properly designed weight training plan need to your top two priorities.

A poor diet cannot be out done by hours of physical activity. First, we have a finite amount of time we can devote to exercise, let alone accounting for every thing else we are responsible for in a day. No matter the intensity or duration of exercise, our body is only capable of burning so many calories from activity alone ( while also considering our fitness level and making sure we are avoiding injury).

Weight training allows us to build and maintain muscle, directly influencing the number of calories we burn at rest contributing to greater weight loss long term.

If we aren’t prioritizing and focusing on these aspects of health and fitness, weight loss will be marginal , no matter how much cardio we supplement our routine with.

Once we have nailed down a system for our diet and weight training, cardio can be a great complement for additional weight loss and calorie burning.

The best forms of cardio for weight loss exist on opposite ends of the spectrum. Short, brief, and intense is the first type; with the second type being long, slow and frequent.

1. Interval cardio.

Cardio where we alternate between periods of short but intense work, followed by periods of recovery at a low intensity is known as interval cardio.

The benefit of this style of cardio training is a greater number of calories burned overall, it is easy to fit in to a busy schedule with it’s brief nature , you burn more calories from fat after the workout, and you get energy from carbohydrates and fat which perverse lean muscle tissue. This is the style of cardio we do at our bootcamp at Vitality Fitness.

Here is the recommended protocol with interval cardio:

  •  light warmup for 5 minutes
  • work for 15-30s at a high intensity
  • follow that up with rest for 30s -2 min
  • repeat this pattern 10-15 x.
  • cool-down for 5 minutes at a low intensity
  • adjust the work and rest periods to your fitness level.

2. long, slow cardio.

Long slow cardio like walking is great complement to good nutrition and weight training. Long and slow cardio burns calories and energy from fat, great for those who need low impact activity, or those at a beginner level of fitness and are starting out their fitness journey.

The downside is you need to do this cardio for a long period of time, multiple times per week for any calorie burning benefit. If this style of cardio interest you, start with walking 40-60 minutes at a brisk pace 1-2 per week.

Always here to inspire and motivate you, The Vitality Fitness Team.

Vitality Fitness Calgary

**Vitality Fitness clients have been known to achieve many different results. From weight loss, strength training, minor rehabilitation, inches lost and more. These results will vary on a case by case basis, as no two individuals are alike. There is no guarantee that you will have the same results, and no guarantee is implied. The photographs and testimonials on are of real clients who have been using Vitality Fitness for a varied duration of time. The 50 day challenge participants and members have been asked to provide their stories, their point of views, their successes and their struggles. Results will vary. Please consult your physician before starting a new workout routine, especially if you have not been active for a prolonged period of time. The success stories displayed on Vitality Fitness are of those who: have completed a 50 Day Challenge, are ongoing members, follow a nutrition plan, may supplement (vitamins), who track their results and work with Vitality Fitness for their weight loss and fitness goals. Results will vary based on the number of classes you attend, your health and adherence to the nutrition and workout plan customized uniquely to you. References to “losing inches” or “inches lost” refers to the total combined amount of inches lost throughout the entire body.