Cardio is not always king
Most people assume cardio is the fat loss king, while weights are made for bricking on size. The research tells a different story. A 2025 study of 304 men and women placed on a 500 calorie deficit compared strength training, aerobic exercise, and zero exercise programs over roughly five months. The strength training group achieved the greatest absolute fat loss across almost every measure. And crucially, it was the only group that actually built lean muscle.
“Most people misunderstand how fat loss works,” says Enaz. “Cardio doesn’t directly burn body fat in any special way; all exercise contributes to energy expenditure. It’s total energy balance over time that drives fat loss.” The difference is that muscle tissue is metabolically active, meaning it consumes calories even at rest. Burn more of it, and you’ll lose more weight, even when you’re resting.
The bottom line, though, is that diet alone can absolutely drive fat loss. “A 500 calorie daily deficit through food only will yield around 0.5kg of fat loss per week,” says Enaz. “The caveat is that without any resistance training, a greater proportion of that weight loss tends to come from muscle, not just fat.”
A solid, energy-burning workout that will help you reach your goals
Larisova, Enaz, and Cox agree that fat is a tool, and that workouts should be used for driving fitness and performance, not just burning calories or fat. “As established above, burning fat for fuel and losing body fat are two different things,” says Cox. With that in mind, the three workouts here are designed to stimulate your mind, and drive engagement with your body for long term health improvements, too.
The Metabolic Complex
Work through four bodyweight exercises: burpees, jump squats, mountain climbers, and pike push-ups. Go all out for 40 seconds on each, rest for 20 seconds, then move straight to the next exercise without stopping. Once you’ve done all four, that’s one round. Do five rounds total.
“This will challenge your coordination and exertion, burning calories throughout the session and for hours afterwards,” says Enaz.
The Compound Contrast Set
This one pairs a heavy lift with an explosive version of the same movement performed back-to-back. For example: try four reps of a heavy barbell squat, (we’re talking a weight you genuinely struggle with), then immediately drop the bar and do eight jump squats. Rest 90 seconds, then repeat for five sets.
“The science behind this is simple,” says Enaz. “Your muscles are already fired up from the heavy lift, so the explosive movement that follows demands even more energy. It’s a bit more interesting than your standard compound lift sesh, too.”
The 10/20/30 Protocol
Sprints are a great way to burn a significant amount of calories in a short amount of time, even if their high intensity means you’re mostly burning carbs, not fat.
Instead of running at one steady pace, this method uses a simple three-speed cycle: 30 seconds easy jog, 20 seconds at a medium effort, then 10 seconds of flat-out sprinting. Keep repeating that cycle for five minutes, then rest for two minutes. Do three to four blocks total.
“The whole session takes less than 25 minutes, but it improves fitness and burns more calories than traditional steady-pace cardio,” says Enaz. “The constant variation in intensity is what drives the results.”
A version of this story originally appeared in British GQ.