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If you’re looking to burn fat and reshape your body, strength training is one of the most powerful tools in your arsenal. Unlike steady-state cardio, which burns calories only while you're moving, strength training revs up your metabolism for hours after your workout, thanks to the afterburn effect known as Excess Post-Exercise Oxygen Consumption .
On the other hand, if you prefer a slightly longer workout, pacing yourself with adequate rest periods can yield excellent results, particularly for those focusing on progressive overload. Studies suggest that training for improved body composition is less about the clock and more about maximizing time under tension, intensity, and effort during your session.
Aim for 8–15 reps per set for optimal fat loss, focusing on challenging weights that bring you close to failure by the last rep. Rest periods should range between 30 to 60 seconds for circuits or supersets and up to 90 seconds for heavier compound lifts.
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