Which Way
is the BEST?
Have you ever wondered which cardio exercises are most effective for burning excess body fat? Is it better to engage in low-intensity activities like walking, or should you opt for high-intensity workouts such as running? The truth is that both types of exercise can contribute to fat loss, but understanding their effectiveness is key.
Research shows that while low-intensity exercises primarily burn fat, high-intensity workouts can lead to a greater overall calorie burn. When scientists initially noted that low-intensity exercises rely more on body fat and high-intensity exercises utilize glycogen (stored carbohydrates), many people shifted their focus to low-intensity workouts in hopes of maximizing fat loss. However, despite this strategy, many individuals continue to struggle with excess body fat. Why is that?
It’s true that our bodies do burn a higher percentage of fat during low-intensity activities like walking or gentle swimming. However, high-intensity exercises, like running, lead to a significantly greater number of calories burned overall—even if some of those calories come from glycogen. When glycogen stores are depleted through intense workouts, your body efficiently converts carbohydrates from subsequent meals into glycogen rather than storing them as body fat.
Additionally, high-intensity cardio boosts your metabolism even after the workout is finished. This post-exercise calorie burn means your body continues to shed fat hours later—something that low-intensity workouts typically do not provide. When you consider the cumulative calorie burn during and after high-intensity cardio sessions, it becomes clear that they are more effective for fat loss.
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Making Exercise
your DAILY story
You can easily incorporate high-intensity intervals into your cardio routine. For example, start with a brisk five-minute walk, then transition into a jog for another five minutes. After catching your breath, alternate between one minute of sprinting and one minute of walking for a total of 15 minutes. Repeat this workout five times a week, and you’ll likely see a steady decrease in unwanted body fat and weight over time—achieved naturally and healthily.
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– Dr. Clifton Mays | Director
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