Both running on the treadmill and lifting dumbbells can help you lose weight, but they work differently — and the best choice often depends on your goals, time, and how your body responds. Let’s break it down:
🏃♂️ Treadmill (Cardio) — Burns Calories Fast
Pros:
- Burns a lot of calories quickly.
- Gets your heart rate up, which helps with fat burning.
- Can be done daily.
- Improves cardiovascular health and stamina.
Cons:
- Only burns calories while you’re doing it — not much after.
- Might cause muscle loss if you only do cardio and don’t eat enough protein.
- Can get repetitive and boring for some people.
👉 Calories Burned (approx):
Running at 6 mph (10 km/h) burns around 600–700 calories/hour (depends on weight and speed).
🏋️♀️ Lifting Dumbbells (Strength Training) — Builds Muscle
Pros:
- Builds lean muscle, which increases your resting metabolism (you burn more calories even at rest!).
- Helps you keep your shape as you lose weight — avoids the “skinny fat” look.
- Burns calories during and after (due to the afterburn effect, aka EPOC).
Cons:
- Burns fewer calories immediately compared to cardio.
- Takes time to learn proper form to avoid injury.
- Weight loss might seem slower on the scale (muscle is denser than fat).
👉 Calories Burned (approx):
Strength training burns about 300–500 calories/hour, but with the afterburn, you keep burning more for 24–48 hours.
🔥 Best for Fast Weight Loss? Do Both.
If your goal is to lose weight quickly and keep it off, the ideal combo is:
- 3–5 days of treadmill/cardio (intervals or steady pace)
- 2–4 days of dumbbell/strength training
This mix:
- Torches calories with cardio
- Builds metabolism-boosting muscle with weights
- Prevents plateaus and keeps things fun
🥗 And Remember: Diet Is 70–80% of the Game
Even the best workout plan won’t help if you’re not eating right. Focus on:
- High protein
- Plenty of veggies
- Good carbs (whole grains, fruits)
- Healthy fats
- Drinking lots of water
💡 Quick Tip:
If you’re short on time, try HIIT (High-Intensity Interval Training) — short bursts of cardio and strength moves. It’s one of the fastest ways to burn fat and get fit.
