Cardiovascular excersizes are more designed for fat burning.
The most effective is HIIT or High Intensity Intraval Training which is where you sprint for a period of time and then you walk comfortable for an amount of time equal or longer. This should be done for 15–25 minutes or so. This will continue to burn fat after you finish excersizing.
LISS Cardio or Low Intesity Steady State Cardio which is like walking at a comfortable pace.
Moderate cardio is running or biking at a steady pace. Ex: distance running
Then to gain muscle you have lifting weights. Lifting helps to improve fat reduction, because muscle helps to reduce fat. Muscle is burning caleories even while at rest.
The best combonation is lifting, cardio, and a good diet!
Diet is majorally important in reducing fat and gaining muscle!
ALL exercise expends(burns) calories, ergo ALL exercise burns fat.
However, there are various types of exercises that are better suited for the purpose of burning fat or building muscle.
Weight loss is only achieved via a caloric deficit. You can do “Muscle building exercises” all day, but unless you are eating a surplus of calories, you will not BUILD muscle. (Anyone that tries to tell you otherwise does not understand the science behind this) Think about it simply; you can’t build anything without materials right? So how could you build muscle if you don’t have extra calories coming in?
Now with that said, we can address types of exercise and what they are best suited for.
Cardiovascular exercise; Running, jogging, walking, rowing, etc, is suited well for fat loss because they expend a great deal of energy (calories). Any activity that you maintain for an extended period of time will typically require more calories than activities that are done in sets & reps. (Weightlifting – there are exceptions, and I will explain) Think about it; if you go walking for 60 min, you have been active for 60 min. If you lift weights for 60 min, you have likely only been active for 30 min or less (again, there are exceptions) because you do a set, which takes maybe 30 sec, and then rest. So your actual “active” time is not as much.
Now, the harder you work, the more calories you burn in that time frame; Running will burn more calories than jogging, jogging will burn more calories than walking, etc). It comes down to the intensity you put into it.
Exceptions: Weightlifting can be done in a circuit; do one exercise then move directly to another, and another, and so on, until you complete a circuit of X number of exercises. You then rest for a short duration and repeat. This allows more “active” time, and subsequently expends more calories. This is similar to HIIT (High Intensity Interval Training). When you perform HIIT, you give short bursts of MAX or close to MAX effort, followed by “active rest”. Example: You run as fast as you can for 30 sec, then walk for 30 sec, then run again for 30 sec, and walk again for 30 sec, and so on. This is training the anaerobic energy systems (usually the glycolytic system as opposed to just ATP). This is why sprinters have more muscle mass than distance runners. They develop excellent anaerobic energy systems which enables muscle mass to be maintained (glycogen storage). They have very little body fat because; they are athletes (so there is some level of genetic predisposition), and the increased muscle mass burns more fat at rest. (Muscle requires calories to be maintained, so the larger they are, the more calories are required to keep them that way…provided stimuli is continued).