The Difference Between Aerobic vs. Anaerobic Exercise – Is One Better for Weight Loss?

The Difference Between Aerobic vs. Anaerobic Exercise – Is One Better for Weight Loss?

Discover the difference here along with top fitness resources for men:
Get our Fit Father 30-Day Fat Loss Program here →
Get our Fit Father Old School Muscle Building Program here →

Subscribe to our channel here →

Our free resources:
24-Min Fat Burning Workout →
5 Best Muscle Building Exercises →
1-Day Weight Loss Meal Plan →

Have you ever wondered about the difference between aerobic and anaerobic exercise? What are the main distinctions, what are the different benefits, and what should you use more of for something like fat loss? Well, in this video we’re going to cover all that along with some actual exercise examples within each to help you answer the question which is better for you right now. Enjoy!

Aerobic vs. Anaerobic Exercise Differences Overview (0:29)

Before we look at any specific benefits, we need to first have a general understanding of what each is. Aerobic translates to ‘with oxygen’, meaning any exercise within this category can be sufficiently fueled by breathing alone. As a good rule of thumb, if you can talk while doing an exercise, it’s generally aerobic.

Here’s a great heart rate calculator to determine your aerobic heart rate:

On the flip side, anaerobic means without oxygen. These are higher intensity exercises like lifting, circuit training, and anything where regular breathing alone is not enough to fuel the exercise.

What are the Different Fuel Sources Between Aerobic & Anaerobic? (2:20)

So what does this basic distinction mean for the benefits of each?. Well, during aerobic exercise, your body primarily draws from fat along with carbs to fuel movement. But when we kick into anaerobic exercise, our body can no longer burn fat for sufficient energy and looks more towards carbs, amino acids, and even lactate acid.

What are the Benefits of Each (3:20)

Now, this doesn’t mean that anaerobic exercise does not burn fat. Even though it doesn’t burn fat off as a primary source of energy, as you’ll discover, it has some long-term fat-burning benefits that are great for weight loss.

How to Pick Between the Two: Aerobic vs. Anaerobic (4:18)

So when it comes down to it, both types of exercise can have amazing benefits for any area of fitness. So the question really comes down to what is going to work better for your personality and schedule? Do you gravitate more towards shorter, high-intensity exercise or are you a fan of taking longer walks/hikes? That being said, there are some specific benefits to each that we’ll cover more in this video.

The General Overview (6:03)

If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at →
If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at →

Your friends here at the FFP,

-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.


  1. Fit Edu-Club on January 25, 2023 at 5:37 am

    really good brother

  2. eddie robles on January 25, 2023 at 5:38 am

    Very clear explanation . Thank you so much

  3. Sariah Opiña on January 25, 2023 at 5:39 am


  4. Syamimi Adi on January 25, 2023 at 5:41 am

    this was very helpful and easy to understand! thanks for the information!

  5. EILAHTAN on January 25, 2023 at 5:41 am

    So if my heart rate is very high and raise up to the anaerobic heart rate zone when I swim or jog. Should I just slow down?

  6. Girish Kulkarni on January 25, 2023 at 5:41 am

    Whether Yoga is aerobic or anaerobic or something else? Kindly guide!

  7. Matthew Nicholas on January 25, 2023 at 5:44 am

    At LAST someone recognises you can’t stick to a rule and it work.
    My problem with the fat zone is actually keeping my heart rate in it. Resting its around 50bpm
    As soon as I start jogging it rockets. I find I get better results for weight loss at max heart rate 160-180 for a 7-10k run than I ever do walking around trying to keep it low..

  8. The God's Sin on January 25, 2023 at 5:44 am

    I just want well rounded body and mind you know like everything

  9. Ke Qin Yang Museum on January 25, 2023 at 5:46 am

    Excellent information.
    Anaerobic exercise , what is simple movement for it?
    People can do it daliy.

    Stay 20s brain by anaerobic exercise.

  10. Michael Kitay-Moore on January 25, 2023 at 5:47 am

    Great video, I have some questions about lifting and whether or not it is always anaerobic. I am a pretty athletic type person and have excellent cardiovascular health and I enjoy going on 2 mile runs where I run hard (for me between 17-20 minutes). I run to a track by my house which gets my heart rate up and then I wait 15 seconds and then start my 2 mile run. My 2 mile run is in the anerobic range pretty much the whole time. My question about lifting is… is it always anerobic? I usually I like to do a medium amount of weight (3 sets of 20 with little rest in-between exercises), and am gaining muscle and getting lean but I am never able to get my heart rate in the anerobic range when lifting. In fact, even when I am lifting heavy and intensely (when I go to the gym with a friend of mine) I can barely get in the aerobic range for my heart rate, let alone the anerobic range. I am able to talk through most lifting but there are definitely times when I have to control my breathing and focus. But even after I’ve done that I recover quickly and am breathing normally again. My heart rate monitor calculates my max heart rate and personal ranges so it isn’t as if I’m basing whether or not I’m in anerobic or aerobic from a generalized age to heart rate chart. I should also mention that I have a very high metabolism and I ran the 400 meter dash in high school. My dad also has a high metabolism, ran the 400 in high school and in college, and has great cardiovascular health. So, I’m wondering that for lifting I’m obviously taxing the muscles and obtaining muscle growth but I’m wondering if I am getting the aid of the oxygen fueled biological processes in my lifting. Recovery from lifting seems to be much faster than recovery from running 2 miles hard. I have also been able to get in the anaerobic heart range running stairs. Anyhow, I welcome any insight to what anyone might think is happening here. It would be nice to understand what type of exercise I’m going when I’m lifting.

  11. First Last on January 25, 2023 at 5:47 am


  12. Syed Wali Hussain on January 25, 2023 at 5:48 am

    Amazing teacher

  13. Bennie on January 25, 2023 at 5:49 am

    I had to watch this ass video for a grade

  14. LUIS ALPHA HERNANDEZ OMEGA on January 25, 2023 at 5:50 am


  15. Mike Walker on January 25, 2023 at 5:50 am

    I came here because I noticed with my fitness tracker that 80% of my run is in the Anaerobic Zone. 2% in Max, and hardly anything is Aerobic. I was trying to find out if I was hurting myself. For most of my run, I can talk, but I feel better after my run when I have exerted myself. I’ll run anywhere from 4 to 8 miles 5 times a week.

  16. Kate on January 25, 2023 at 5:52 am

    These are the best things for exercising, and the best way to learn about cycling, when it is time. The best time to watch these video is before you start cycing on the bikes, and you learned everyhing about the bike, whether it’s via video or through an instructor in person.

  17. Jacob Feldman on January 25, 2023 at 5:52 am

    Fantastic content you beautiful Justin Baldoni look a like, keep up the great work

  18. Zul Haizal on January 25, 2023 at 5:52 am

    Very good info. Thanks doc.

  19. Beka Tsiskarishvili on January 25, 2023 at 5:53 am

    aii brodies i just ate a large pepperoni pizza and i am ready to fucking party, my hart rate is at 999999999999999.9

  20. Mohammed Aeraf Abuhuseina on January 25, 2023 at 5:55 am

    Very helpful!!

  21. Dr. Amir Ashraaf on January 25, 2023 at 5:59 am

    Some extra differences from my experiences to take note is that, anaerobic exercise has higher tendency for injuries as compared to aerobic. So it’s a bit harder to be consistent to it. And another thing, NEAT (non-exercise activity thermogenesis) drops a lot after anaerobic exercise, meaning I tend to rest a lot for the rest of the day. Bcs its so tiring, I won’t be doing much afterwards. In the other hands, doing aerobic exercise will take longer time as compared to anaerobic. Like if you jog vs running, you can finish earlier if you run and you can spend your time doing something else rather than jogging for hours. So yeah I guess it’s better to do both instead of sticking to one.

  22. TBGS on January 25, 2023 at 6:01 am

    I’m not a father, or even a man. 😂 But I enjoy your video. Very clear, easy to understand. Thank you so much for the video. 😊

  23. Karan Dhiman on January 25, 2023 at 6:01 am

    Superb! Clarity it is!

  24. socal 760 on January 25, 2023 at 6:03 am

    How can you do anaerobic exercise without losing hair?

  25. kk_meowmeow on January 25, 2023 at 6:05 am

    Thank you. This is excellent.

  26. Art Gallery on January 25, 2023 at 6:08 am

    Anaerobic exercize causes cardiac arrest. Good luck?

  27. Tom Girdler on January 25, 2023 at 6:09 am

    No complaints here knows his shit 👌👌👌

  28. satwika daksawardhana on January 25, 2023 at 6:12 am

    Crystal clear explanation. Thank you. I have question, I run every 2 days (1 day run, tommorow not – like this routinely) each run is 7km and a time 10km. When I see my heart rate monitor, 90% falls within anaerobic zone, but like you say anaerobic good for muscles building, but what I do is running, not weight lifting, is my run beneficial for muscle building as well?

  29. Aaron Moat on January 25, 2023 at 6:12 am

    Thank you for your explanation. So I do mountain biking and find that there is a split in aerobic Vs anaerobic exercise. Its generally between 20-45% during my cycle. Is this good or am I doing something wrong?

  30. ISG on January 25, 2023 at 6:12 am

    Thank you!

  31. Aqsa Diba on January 25, 2023 at 6:13 am

    Thanks a lot, it’s really very helpful video.. May Allah bless you.

  32. Federico Peguero on January 25, 2023 at 6:14 am

    Really really nice explanation. Im a runner and im mixing both, but most likely Im doing Aerobic like in 80% of my workouts.

  33. B K on January 25, 2023 at 6:14 am

    Awesome explanation, thank you.

  34. Another Fancyuser on January 25, 2023 at 6:16 am

    In regards of EPOC, is not that much, studies suggests you can lose an additional 80cals, so dont use anaerobic exercise as your primary exercise for fat loss, you want better heart, lungs and vo2 for that (HIIT, Sprint at > 85% mas heart rate for up your vo2 max) and gain muscle mass when lifting weight.

    You want to brisk walk or jog very slowly to burn fat. But the most important thing to do to use fat is to be on a caloric deficit, no more that 500 cals (which already is too much).

  35. Em A on January 25, 2023 at 6:17 am

    Could you do a video focusing on women, especially as we age heading towards menopause. I find there’s not enough information on this.

    I feel there is a very big interplay between our adrenals (cortisol), chronic lifetime stress, and estrogen/progesterone/testosterone levels as we head towards our 50s. Thanks.

  36. eMpTy CaNZZZ on January 25, 2023 at 6:20 am

    Great explanation 👍👍👍 easy to understand 🤟👍

  37. Autumn on January 25, 2023 at 6:22 am

    Thank you for this great video, this is so useful

  38. South Asia Adventure Tours and Travels on January 25, 2023 at 6:22 am

    Too quick to follow you

  39. Sherlock Almeida on January 25, 2023 at 6:23 am

    wow nice

  40. JoseLuis Zuno on January 25, 2023 at 6:26 am

    This a great explanation

  41. cwoza5 on January 25, 2023 at 6:26 am

    Great video! I always feel better after long, steady state cardio both mentally and physically. HIIT seems to make me tired and irritable…. Anyone else?

  42. Simplez Jr on January 25, 2023 at 6:26 am

    nostalgia 0:24

  43. Coast to Coast on January 25, 2023 at 6:26 am

    When I do 30 minutes of Anaerobic excercise I am gagging for oxygen for maybe 35% of that time, the other time I’m ramping up or recovering while brisk walk. So really…. isnt most of my excercise STILL in the AEROBIC zone ? It does not seem that its all one or the other.

  44. Bristol Kettlebell Club on January 25, 2023 at 6:28 am

    EPOC has been highly over estimated with some studies only showing a 5% increase on calories burned post exercise. Also worth pointing out the effect on appetite from these types of exercise. Some people find aerobic to blunt appetite, helping them lose weight, whilst others find anaerobic to increase the appetite, making it harder.

  45. David Perez on January 25, 2023 at 6:29 am

    I do both, resistance training for 1 hour 4 days a week, and 10 km walk on my rest days.

  46. Emin Nuriyev on January 25, 2023 at 6:29 am

    Well explained

  47. Morgan Bailey on January 25, 2023 at 6:31 am

    wait he kinda cute

  48. Marietta Decius on January 25, 2023 at 6:32 am

    Zoom cloud meetings
    I don’t understand what to do with the press

  49. Issa Alsaadi on January 25, 2023 at 6:33 am

    Also anaerobic exercises I believe release more endorphins and adrenaline

  50. Raul MS on January 25, 2023 at 6:33 am

    For me, aerobic works just fine!! I use my smart watch and an app on my phone to stay in the range!! Anaerobic make me sick, feel anxiety, can not sleep well, I think trigger a stress hormone!!