Your Cart is Empty

Do Weights or Cardio Burn More Calories?

July 04, 2014 3 min read

We already know that weights and cardio both go hand in hand for maximum results to your fitness routine, but which one actually burns more calories? There have been thousands of studies done on this topic it seems, but there’s ONE thing that needs to be made clear: If you are interested in getting in shape, the MOST important thing you can do for yourself is adjusting your diet and focusing on a clean eating plan which has you snacking often, such as this one. Your diet is responsible for 75% of your weight loss success or failures. Having a freaking awesome clean diet can get your body to places you never imagined before. Load up on lean proteins, lots of greens, colorful fresh veggies, fruits, and whole carbohydrates and try to stay away from fast foods and things that come pre-packaged. Let's start with cardio. Cardio is wonderful if you have a few hours to burn your time with,  just happen to love running, or have no idea what you are doing in the gym. But it has been proved time and time again that it is NOT as effective as weights in the terms of calorie burn. So why isn’t cardio efficient when it comes to burning calories? There’s very little Exercise Post Oxygen Consumption (EPOC) with cardio, which means you only burn calories when running; not much happens afterwards.   This term refers to how long your metabolism is elevated after exercise, enabling you to burn fat long after finishing your workout. EPOC takes place because your body needs energy to repair your muscles after you've challenged them. Studies show that a well-designed strength program can elevate your EPOC or metabolism for up to 38 hours after the workout.   image     Per minute, cardio burns more calories than weights, which could explain why compared to strength trainers, aerobic exercisers lose more weight in less time, according to a recent Duke University study. Still, cardio doesn't do much for your muscles. Case in point: In one Penn State study, dieters lost 21 pounds whether they performed cardio or strength training. But for the cardio group, six of those pounds came from muscle, while the lifters lost almost pure fat—and probably fit into their skinny jeans better because of it. The goal is not to lose muscle and whither away here-it is for a toned and sexy physique.   Big-Bang-Theory-Logo Strength training is the number-one way to build more muscle. And for every three pounds of muscle you gain, you can expect to burn an extra 120 calories a day without moving a single one of those muscles! Cool, right? According to Harvard Medical School, a 155-pound person performing a weight lifting workout burns 112 calories in 30 minutes. However, a 240-pound exerciser expends 133 calories in 30 minutes of doing the same workout. A 155-pound person who jogs at 5 mph for 30 minutes burns 298 calories, while the 185-pound exerciser uses 355 calories in half an hour. By session, cardiovascular workouts clearly burn more calories than weightlifting exercise. "While it is evident that cardiovascular exercise burns more calories than lifting weights, the amount of calories burned after weight training is higher,” reports the CTER Eportfolio System website. Metabolism increases after cardiovascular exercise only lasts 30 to 60 minutes, whereas post weight training metabolism increases up to 38 hours. c7e6de87160f81c7_mornign-exercise.preview The verdict? A combination of cardio and resistance training gives a multitude of health benefits and will not only result in fat loss, but also tone, and strengthen your body, but it all depends on what your goals truly are. No matter your goals, one thing is to remain certain: No matter how much exercise you do to burn calories, if you are eating too much and consuming too much energy, you will not get the fat loss that you are aiming for.

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 227 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 10 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.