Cardio vs. Resistance Training: How Each Impacts Calorie Burn

Cardio vs. Resistance Training: How Each Impacts Calorie Burn

In a previous post, we covered the basics of metabolism and how to calculate calories. Now, let’s dive deeper into how training affects daily calorie expenditure.

For simplicity, we’ll look at the two most common forms of exercise: cardio and resistance training. While athletes may have different considerations, this breakdown is aimed at the general population.

Cardio: The Hourly Job

Think of cardio like an hourly job—you put in the time, and you get paid right away. If you run for 30 minutes, you burn calories during those 30 minutes. Once the workout ends, the calorie burn largely stops.

One key point about cardio is that it’s pretty consistent across fitness levels. For example, a new gym-goer and an experienced runner covering the same distance may burn roughly the same number of calories (though individual factors like weight, pace, and efficiency do make a difference).

Resistance Training: The Long-Term Investment

Resistance training works differently. At first, it doesn’t seem to burn as many calories during the workout compared to cardio. But the real benefit comes later.

Building muscle increases your resting metabolic rate (BMR)—meaning you burn more calories around the clock, even while sitting at your desk or sleeping. A person with more muscle mass naturally expends more energy each day than someone with less, even if both weigh the same.

Think of resistance training as a stock investment. The payoff grows over time, and the longer you stick with it, the more dividends (calorie burn and health benefits) you’ll earn.

Why You Need Both

So, which is better? The truth is, both matter.

• Cardio gives you an immediate calorie burn and supports heart health, endurance, and energy.

• Resistance training builds strength, muscle, bone density, and long-term metabolic efficiency.

When combined, cardio and resistance training create the perfect balance—helping you burn calories now and increase your daily energy expenditure for the future.

Bottom line: Don’t skip either. Together, they’re the most effective strategy for weight management, longevity, and overall health.