Both anaerobic and aerobic exercise are good for your overall health, especially your heart. But should you choose walking and cycling or squat jumps to lose weight?
Wondering whether you should choose anaerobic or aerobic exercise? The choice depends on your fitness goals. While aerobic or cardio exercise uses oxygen to break down nutrients to provide energy, anaerobic exercise works differently. It relies on glucose stored in muscles to energize you. How your body uses stored energy is one of the main differences between these two, but both are great ways to stay fit. If you’re specifically looking for weight loss, one may be better than the other. Let’s find out who wins in this debate over anaerobic versus aerobic exercise for weight loss.
What is anaerobic exercise?
Anaerobic exercise involves high-intensity activity over a short period of time, fueled by energy stored in the body. “Anaerobic exercises typically include strength and power exercises like sprinting, weightlifting, resistance exercises, push-ups, jump training (plyometrics), and burpees,” explains the fitness and nutrition expert Aman Puri.
Regular anaerobic exercise helps:
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- Build muscle mass and strength
- Increase power
- Strengthen bones
- Maintain bone mass density
- Improve metabolism
Anaerobic exercise can prevent diabetes, lower blood sugar and improve heart function, according to a study published in Borders in 2023.
What is aerobic exercise?
Aerobic training involves increased use of oxygen and burning of fatty acids, thus providing energy during exercise. Such activities are usually performed at different intensities for a longer period of time. Aerobic exercise, also called cardio or endurance activity, involves continuous activity that increases heart rate and breathing as well as oxygenation.
Exercises like walking, cycling, running and swimming can help –
- Improve stamina and stamina
- Overall strength and fitness
- Managing weight
- Improve cardio-respiratory health
Anaerobic or aerobic exercises for weight loss: which is better?
Aerobic exercise may be better for you if your goal is to lose extra weight. In a 2015 study published in the Journal of Physical Therapy ScienceResearchers found that aerobic exercise reduced weight in obese participants better than anaerobic exercise. Another study published in the Obesity journal in 2013 showed that aerobic exercise alone led to significant weight loss in both men and women. They found an average weight loss of 5 percent due to the reduction in body fat.
“Both aerobic and anaerobic exercises burn calories, but they vary depending on the intensity or duration of the exercise,” says Puri.
- Activities like running or cycling for 30 minutes can burn almost 280 to 350 calories.
- A moderate circuit workout or moderate rowing burns about 200 to 240 calories in half an hour.
- Doing butterfly or backstroke swimming can burn nearly 400 calories.
- Brisk walking burns around 150 to 180 calories. Walking or jogging uphill burns almost 600 calories.
- Vigorous weight training or strength training can burn up to 370 to 410 calories.
- Burpees and jump squats burn almost 350 to 400 calories with 30 minutes of vigorous exercise.

Including aerobic activities like jumping, running, and cycling can help with daily weight management, but you should also include anaerobic activities to burn calories.
“Combining aerobic and anaerobic exercises in your routine can help develop better endurance and improve muscle strength, in addition to losing those extra pounds,” explains the expert.
Anaerobic and Aerobic Exercises for Weight Loss
1. Running (aerobic exercise)
- It can be done simply by beginners or intensified by an inclined or uphill run.
- Start with a warm-up of 10 minutes of jogging and 15 to 20 minutes of running.
2. Jump squats (anaerobic exercise)
- Keep your body straight, feet aligned hip-width apart.
- Bend your hips and knees into a squat pose.
- Again, stand straight, pushing through your heels and jumping forward.
- Start with a set of 8 to 15 repetitions then increase the number of sets to intensify the workout.
3. Swimming (aerobic exercise)
There are many swimming styles, and breaststroke is one of them.
- Keep your body straight and float with your face in the water.
- While keeping your arms and legs straight, stack your hands.
- With your thumbs down, press your hands out and back in a circle.
- Hold your head a little high and inhale.
- Point your thumbs up, place your hands in front of your shoulders and keep your elbows close to your body.
- Bend your knees, bringing your feet toward your buttocks and pointing them outward.
- Take your arms forward and move back and forth in a circle.
- Bring your feet together, submerge your head under the water and then exhale.
- Go ahead and repeat the steps for about 30 minutes.
4. Deadlifts (anaerobic exercise)
- Grab a weight bar from the floor while placing your feet shoulder-width apart.
- Bend over and lift the gym equipment and move your straight back up.
- Slowly bring the weight back as you lean forward.
5. Cycling (aerobic exercise)
- Sit on a bike, grip the handlebars while keeping your elbows straight.
- Your knee should be lower than your hips, as you use your feet to stroke the pedal in a circular motion.
Both anaerobic and aerobic exercise are beneficial for overall health. They can help lose weight, build strength, and improve heart health. But people with chronic medical conditions or injuries or those in an older age group should consult their doctor before engaging in these physical activities.
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