A new study reveals that bodyweight strength exercises, which require no special equipment and can be performed at home, are more effective for fat-burning than cardio exercises like running on a treadmill.
Recent research from the Department of Sports Industry Studies at Yonsei University suggests that bodyweight strength exercises performed at home, without equipment, are more effective for fat burning than treadmill cardio.
The research team compared energy expenditure and fuel utilization between bodyweight exercises and treadmill running in 22 healthy young adults. Participants performed calisthenics—exercises like push-ups, planks, and pull-ups—while their energy expenditure and fuel consumption were measured during the workout and for 60 minutes afterward.
Calisthenics includes a range of movements to strengthen the body without requiring specialized equipment.
The study found that bodyweight strength training utilized more carbohydrates than running, with 80% of energy coming from carbohydrates, compared to 73% during cardio.
In the recovery phase, 71% of the total energy expenditure during bodyweight strength training was derived from fat, whereas only 50% of post-exercise energy for cardio was derived from fat.
Additionally, the Excess Post-exercise Oxygen Consumption (EPOC) was notably higher and lasted longer after bodyweight strength training, suggesting continued energy expenditure and fat burning even after the workout ended.
Professor Jeong Kwan Jeon, who led the research at Yonsei University, stated, “This study highlights the effectiveness of bodyweight strength training for weight loss. By scientifically validating the benefits of home workouts available through platforms like YouTube or mobile apps, we aim to encourage more people to adopt accessible and effective exercise routines.”
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