What’s the Best Type of Cardio for Fat Loss?

When it comes to fat loss, cardio is one of the first tools most people reach for. But there’s a lot of confusion around what kind of cardio actually works best. Should you do long runs? High-intensity intervals? Fasted cardio in the morning? Or none at all?

Let’s clear things up with a simple, no-fluff answer: the best type of cardio is the kind you can do consistently without burning yourself out or interfering with your strength training. Everything else depends on your goals, your schedule, and how well your body recovers.

 

Fat Loss Comes From Your Diet First

Before we even compare cardio types, it’s important to get one thing straight: cardio does not create fat loss on its own. A calorie deficit does. You lose fat when your body consistently burns more energy than it takes in.

Cardio can help you burn more calories, but if you’re eating too much, it won’t matter how many hours you spend on the treadmill. That’s why diet is always the foundation. Cardio is just a tool - not the driver.

 

Low-Intensity Steady State (LISS)

This includes things like walking, biking, or incline treadmill work at a steady pace for 30 to 60 minutes. It’s easy on the joints, easy to recover from, and doesn’t interfere with muscle growth or strength.

LISS works well for fat loss because it can increase your total daily energy expenditure without adding much fatigue. It’s especially useful on rest days or after lifting sessions. It also improves recovery, circulation, and stress levels.

Daily activity as simple as walking anywhere from 5,000 to 10,000 steps can make a huge difference overtime, even if it doesn't look like much.

 

High-Intensity Interval Training (HIIT)

HIIT involves short bursts of maximum effort followed by rest or low-intensity periods - like 20 seconds of sprinting followed by 40 seconds of walking, repeated for 10 to 20 minutes.

It’s time-efficient and burns a lot of calories quickly, but it also comes with more stress on the body. If you’re lifting hard several times a week, adding too much HIIT can interfere with recovery and performance.

HIIT is best used sparingly - 1 or 2 sessions per week - and only when you’re sleeping well, eating enough, and not already running on empty. It’s not magic. It’s just more intense, and that intensity has a cost.

 

Fasted Cardio

Fasted cardio means doing cardio first thing in the morning before eating. Some believe it burns more fat, but research shows total fat loss over time is no different from fed cardio - as long as calories are equal.

That said, some people simply feel better doing cardio in the morning on an empty stomach. If it helps you stay consistent and doesn’t negatively affect your performance, it can be a useful tool. But it’s not required or superior - it’s just one option.

 

So Which One’s “Best”?

There is no one-size-fits-all answer. Instead, ask yourself these three questions:

1. Can I recover from this without ruining my lifting sessions?
2. Can I stick to this form of cardio consistently for weeks?
3. Does this fit into my life without making me dread every workout?

For most people, a combination of regular walking (LISS) and the occasional short HIIT session is ideal. It supports fat loss, keeps you moving, and doesn’t eat into your recovery too much.

If your recovery is struggling or your strength is plateauing, dial back the cardio. If you feel good and your diet is in check, cardio can give you a small edge - just don’t expect it to carry the whole fat loss process by itself.

 

Final Word

Cardio is a tool - not a solution. The best type is the one you can repeat often without ruining your recovery, draining your motivation, or interfering with your strength work.

Don’t overthink it. Walk more. Move daily. Add short, intense sessions if you want - but build everything on top of a solid diet and smart training. That’s where fat loss comes from.