Updated: June 2026
Do you want to burn more fat during cardio?
For most people, the answer is usually a big YES!
You have already committed to doing some exercise, so you might as well make sure that you get the most out of that time. Once you know how to optimise your time and body a bit better, it becomes a little bit easier to keep the motivation levels high around cardio.
It is that time of year again, the clocks have changed, the mornings are getting brighter, the nights shorter and the weather warmer. It is now that we really need to start thinking about getting serious with our health and fitness.
Sydney is such an active society and in order to make the most out of the warmer months, it is only fair that you give yourself the chance to be the fittest and healthiest that you could possibly be.
If you are going to exercise, you might as well get the most out of it.
Here are some easy tips to incorporate into your cardio sessions to burn more fat.
How To Burn More Fat During Cardio Tip #1 – Calorie Deficit
Weight loss is a relatively simple process when you break it down to the fundamentals. It is just a matter of burning off more energy every day than you are consuming.
If you are in a deficit then your body has to find a source of energy from the inside to balance out the equation. It uses the sugars stored in the fat cells and, if you continually use these stores, you will lose weight.
If you do some form of exercise for 45-60 minutes per day and ensure that you are eating a nutritional plan that enables a calorie deficit, then you are automatically on the path to weight loss success.
This is one of the reasons so many people are surprised when they discover that personal training for weight loss involves far more than simply exercising harder. The nutritional side of the equation is often what makes the biggest difference.
How To Burn More Fat During Cardio Tip #2 – Cardio On An Empty Stomach
The best opportunity that you will have to burn fat is when there are no other sources of energy in the body readily available.
If you eat something and exercise before the body has had a chance to process it, you will be burning what you have eaten.
The best idea is to wait a couple of hours after eating before doing a cardio session. This allows the food to be processed and gives your body a chance to access stored energy much quicker.
Top Tip
Do your cardio session first thing in the morning.
This is because it is usually the longest your body will go without food, giving you an excellent opportunity to start the day with exercise.
Not to mention the added bonus of having more energy throughout the day!
How To Burn More Fat During Cardio Tip #3 – Wait To Eat After Cardio
When you exercise, your body immediately starts burning energy.
What a lot of people do not realise is that your body will continue to burn energy after you have completed the session, often for quite some time afterwards.
This is a great opportunity to squeeze a little more out of the workout, so try not to eat immediately after finishing.
Note
Try not to wait too long either.
You still need to recover properly and provide your body with the nutrients it needs. The goal is to find a sensible balance between recovery and maximising the benefits of the session.
How To Burn More Fat During Cardio Tip #4 – Mix Up The Movements
Keeping the body guessing is always a fantastic way to shock it into progress.
After a while it becomes very easy to get comfortable and settle into a routine. Unfortunately, when your body adapts to a certain movement or training plan, it often becomes harder to continue progressing at the same pace.
Always make sure that you are:
- Trying different cardio machines
- Exploring new activities
- Exercising in different environments
- Challenging your body in different ways
Top Tip
Now that the sun is up longer throughout the day, why not start or finish the day with a nice run?
If you are near the water, try a soft sand run. If you have never done it before, it will provide a challenge unlike almost anything else.
If you are new to running, our guide on starting personal training: do you need to be fit first? explains why building fitness gradually is often the smartest approach.
How To Burn More Fat During Cardio Tip #5 – Mix Up The Formula
Similar to the point above, it is always a good idea to vary the structure of your cardio sessions.
The longer you stick to the same formula, the higher the chance your body adapts to it.
Different styles of cardio include:
- Interval Training
- Endurance Training
- Metabolic Circuit Training
- Long Slow Distance Training
- Circuit Training
- Fartlek Training
Each style has different benefits and challenges.
Tip
If you are unsure what type of cardio training you should be doing, have a chat to a trainer or fitness professional. They will be able to help you identify the most effective approach based on your goals.
How To Burn More Fat During Cardio Tip #6 – After Weights, Do Cardio
A crucial part of weight loss is always going to be a correctly prescribed resistance training program.
Weights are vital for helping your body maintain and develop muscle mass.
You want the muscle you already have to function at a high rate and support a healthy metabolism.
A great opportunity for fat burn occurs after a weights workout.
Not only has your body already used a significant amount of energy, but your muscles are active and working hard.
Following your weights session with cardio can be a fantastic way to increase overall energy expenditure.
Many people notice better results when they combine both forms of training rather than relying on one alone.
This is also why personal training frequency: how often should you train to see results? is such an important question. The right balance between resistance training, cardio and recovery can make a huge difference.
How To Burn More Fat During Cardio Tip #7 – Always Warm Up
It is an age-old piece of advice, but it remains incredibly important.
When you correctly warm up, you are letting your body know that exercise is coming.
Your muscles warm up, blood flow increases and your body begins preparing itself for increased energy output.
Not only does this improve performance, but it also dramatically reduces the risk of injury.
Top Tip
A simple guideline is to spend approximately 10% of your workout time warming up.
For example:
- 30-minute workout = 3-minute warm-up
- 60-minute workout = 6-minute warm-up
It is a small investment that can make a huge difference.
Consistency Will Always Win
The warmer weather is here.
Are you prepared to have the level of consistency required to achieve the result you are after?
These tips are designed to help you get the most out of your cardio sessions and maximise your fat-burning potential.
However, it is important to understand that at the end of the day, the biggest impact on your results will always come from your consistency.
As we often say:
- If you are consistently bad, you will get a bad result.
- If you are consistently good, you will get a good result.
- If you are consistently inconsistent, you will never make meaningful changes.
Many people underestimate how long meaningful progress takes. If you need some reassurance around timelines, our article on personal training results: how long does it take to see progress? outlines what realistic expectations should look like.
Frequently Asked Questions
Is cardio the best way to lose body fat?
Cardio can be extremely effective, but the best results generally come from combining cardio, resistance training and a sensible nutritional plan.
Should I do cardio every day?
Not necessarily. Recovery is important and the ideal amount of cardio will depend on your goals, fitness level and training history.
What type of cardio burns the most fat?
There is no single best option. The most effective form of cardio is usually the one you enjoy enough to do consistently over the long term.
Ready To Improve Your Fitness?
If your goal is to lose weight, improve your fitness and feel your best heading into the warmer months, having the right plan can make all the difference.
At Authentic Personal Training, we help busy adults create realistic exercise and nutrition plans that actually fit into their lives.
Whether you are just getting started or looking to take things to the next level, our team is here to help.
Claim our 3 sessions for $30 intro offer and take the first step towards a fitter, healthier version of yourself.
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