Honestly, you need BOTH or you won’t be successful over the long haul, but if you HAD to choose just one, here is a video that talks about this conundrum.
While you burn only up to 10 calories per minute lifting weights, compared with a few more for cardio, you continue burning calories after you put those dumbbells down. That’s the big bonus.
After Weightlifting you take you about an hour to recover from your workout—burning an extra 25 percent on top of the calories you burned during your workout…..plus,
Your metabolism stays elevated for three days after you lift as your body repairs the micro tears in muscles,
STRENGTH TRAINING ONLY
So could you ONLY do strength training and be healthy and trim?
It’s possible to get your cardio from strength alone.
Here’s another expert that confirms that strength training is overall the better choice.
HOW TO DO BOTH
If you keep moving between sets, going straight from one exercise to the next, you’ll strengthen your heart and lungs along with your other muscles.
Studies show that you can get better results—both aerobic and strength gains—from three 20-minute strength circuits a week than you can from 60 minutes of cardio five days a week.
Only performing steady state cardio can be counterproductive.Too much cardio can result in muscle loss. That being said, it’s best if you can do both. I’ve said that if you had to choose. Choose weight lifting.
Always lift weights more often than doing cardio. The repeated impact of running, biking, swimming or rowing can create muscle imbalances over time that can lead to joint problems.
COULD WEIGHTS BE ALL YOU NEED?
Could weight training only be used for fat loss – with no cardio at all? You bet.
When you work out, if you don’t just dawdle the whole time, you’re burning calories throughout your workout, and if you move quickly from exercise to exercise and use the Pyramid Method, you’ll expend quite a few calories.
Studies have shown that your metabolism is boosted by up to 36 hours after a workout, meaning that you’ll be burning more calories during that time, even if you’re just sitting and relaxing.
This is a big benefit.
On a monthly basis, if you workout out regularly, you can burn a significant number of calories just from your workout and the lasting effects afterward.
With cardio alone, you will burn calories, but when you stop the exercise, the calorie burn does not continue. You can get a prolonged calorie burn after a cardio workout, but you have to exercise intensely and for a long period, an hour or more.
The additional calorie burn you’ll get from weight lifting is the daily increase in calorie burn you’ll get from the lean muscle you’re adding to your body. The more lean muscle you have, the more calories your body burns all day long, no matter what activity you’re doing.
Even though I don’t think you need much cardio and could strictly do strength/weight training and get in the best shape of your life, there are counter arguments that say you must include cardio in your overall get-in-shape routine.
I’m biased and think cardio has its place but doesn’t have to be, and shouldn’t be your main method of losing weight. The cardio that is the most beneficial to you is not the slow steady treadmill, but exercises like sprints which are High Intensity and can make a difference in your body