Does Weight Lifting Burn More Calories Than Running? We Even Included Yoga In The Head To Head Comparison For Our Yogi Friends.

The debate over whether cardio or weight training burns more calories has been raging for over 40 years — ever since the aerobics craze of the 1980s collided with the rise of the strength training movement.

For decades, fitness experts, athletes, and everyday gym-goers have argued over what really melts fat faster — pounding the pavement or pumping iron.

Now, with modern data and real-world tracking, we can finally see the truth

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👉 Read on to find out which actually burns more.

🔬 EPOC Explained

EPOC (Excess Post-Exercise Oxygen Consumption) is your body’s “afterburn.”

It’s the energy your body uses after a workout to:

• Restore oxygen

• Rebuild energy stores

• Repair muscle tissue

• Lower heart rate and core temperature

Even with a higher EPOC from lifting, the total calorie difference remains significant — cardio still burns far more total energy in the same time.

⚖️ Workout Comparison

✅ Yoga: Low intensity, minimal calorie burn. Great for mobility, stress relief, and recovery.

✅ Weight Training: Moderate burn during, higher EPOC after. Builds muscle and boosts long-term metabolism.

✅ Running: High calorie burn per minute, modest EPOC — but still leads in total calories burned.

So even though weight training gives you more post-workout burn, cardio still wins for overall energy expenditure in equal time.

🧩 The Final Takeaway

• Cardio: Best for immediate calorie burn and conditioning.

• Lifting: Best for long-term metabolic improvement and strength.

• Yoga: Best for balance, mobility, and recovery.

👉 Combine all three for the most complete approach:

Cardio burns now.

Lifting burns later.

Yoga keeps you balanced forever.