Members ask: “If I’m trying to lose fat, should I focus on cardio? Isn’t cardio the best for fat loss?” The short answer: yes, cardio is a good way to burn calories by exercise for a short time, but cardiovascular exercise plays a much more important role than just burning calories. It’s a powerful tool for cardiovascular health, metabolic function, mood, longevity and quality of life. Here’s the science-backed breakdown and how it should fit into your program.

Cardio & Fat Loss: The Basics

Fat loss all comes down to Calories in vs Calories out… Yes, it’s more complex… But it’s also true (I’m happy to debate if you wish). See here for a further breakdown urhealthandfitness.com.au/calories-in-vs-calories-out

When you perform cardiovascular exercise (running, cycling, rowing, brisk walking, swimming, anything that gets your heartrate up and makes you out of breath), you’re expending calories. The more often you do it, the following happens:

• More cardio means more direct calorie burn due to increased frequency and duration
• However, improved metabolism and oxygen consumption (VO₂ max) makes energy turnover more efficient (not a bad thing). Meaning you’ll need to go faster/further for the same result
• As you lose weight, your basal metabolic rate can decrease, as there is less of you to provide energy for
• Improved fitness and weight loss → leads to more capacity for movement → leading to more activity → leading to increased total daily energy expenditure.

So yes: cardio can help with fat loss. But it’s not the only or always the best tool, as the effectiveness of cardiovascular exercise for fat loss diminishes the better you get. Whereas resistance training’s effectiveness for fat loss compounds the better you get. However, the value of cardio goes well beyond losing fat.

Why Cardio Matters Beyond Fat Loss

Here are some of the major health benefits of cardio – Don’t just take my word for it, see what the science says:

a) Reduces risk of cardiovascular disease (CVD) & mortality

• A review found that regular aerobic exercise is robustly linked to a lower risk of cardiovascular mortality, lower blood pressure, better insulin sensitivity, and more favourable lipid profiles. https://pubmed.ncbi.nlm.nih.gov/30324108/
• One large study (University of South Australia) found that for every 1-MET increase in cardiorespiratory fitness (CRF), your risk of early death drops by ~11-17%, and risk of heart disease by ~18%. https://www.unisa.edu.au/research/impact-stories/cardio.fitness
• Exercise training influences vascular and heart tissue adaptations (e.g., improved left ventricular function, enhanced blood flow, reduced atherogenesis) which all improve heart health. https://academic.oup.com/eurheartj/article/44/21/1874/7099688

• b) Improves metabolic health

• Cardio exercise improves insulin sensitivity, helps regulate blood glucose, and may reduce risk or progression of type 2 diabetes. https://pubmed.ncbi.nlm.nih.gov/31214598/
• It aids in lipid management (cholesterol, triglycerides) and improves vascular function. https://pubmed.ncbi.nlm.nih.gov/30324108/

• c) Enhances fitness, endurance & functional capacity

• Better aerobic capacity means you can do more without fatigue: walking hills, playing with grandkids, days out on the Sunshine Coast without being wiped.
• The “fitness” piece is important: higher cardiorespiratory fitness correlates with lower disease risk independent of weight/fatness. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2748654
• d) Supports mental health & quality of life

• Cardio triggers beneficial hormonal and neurological responses (endorphins, improved mood, better sleep). (See general sources, e.g., Cleveland Clinic article). https://health.clevelandclinic.org/the-many-benefits-of-a-cardio-workout
• Being fit and healthy increases confidence, independence and may reduce the risk of depression or cognitive decline

• e) Longevity & “health-span”

• Regular aerobic exercise is one of the strongest modifiable factors linked to living longer and healthier. https://www1.racgp.org.au/newsgp/clinical/strong-link-between-cardio-fitness-and-long-term-h
• Even light/moderate activity (particularly for older adults) shows benefit in lowering risk of disease.

So… How Much Cardio + What Kind for Fat Loss & Health?

Here are practical guidelines you can include, especially tailored for your gym’s clients:

• Frequency: Aim for at least 150 minutes/week of moderate intensity aerobic activity (or ~75 minutes/week of vigorous) as a baseline. (This supports general health and will assist fat loss when paired with diet).
• Intensity: Moderate intensity = you can talk but not sing. Vigorous = you can only speak a few words. For fat loss, more vigorous work or interval training can increase calorie burn and after-burn effect.
• Types of cardio: Brisk walking, cycling, rower, swimming, step machines, elliptical. Variety keeps it interesting and reduces injury risk.
• Combine with strength training: Cardio is great, but for fat loss + health you’ll want a mix. Strength training preserves/increases muscle mass (which helps metabolism) and pairs well with cardio. https://onlinelibrary.wiley.com/doi/10.1038/oby.2008.38
• One study found cardio + strength improved cardiovascular disease risk profile better than strength alone. https://www.nhlbi.nih.gov/news/2024/cardio-plus-strength-training-lowers-cardiovascular-disease-risk-profile-overweight-or
• Progression & sustainability: Start where you are, gradually increase time/intensity. Consistency beats occasional extreme sessions.
• Diet still matters: Cardio alone often gives modest fat loss unless paired with dietary changes.
• Watch for overtraining: Too much high-intensity cardio without recovery can lead to fatigue, injury or compromised immune/metabolic function.

If your goal is fat loss, we can help with group fitness classes or a program to balance cardio and resistance training so you’re fit, strong and healthy—not just lean.

If your goal is improved cardiovascular fitness, we can test your cardiac output – VO2 max and design a training program to improve your results over time.