We asked AI chatbots about the most efficient ways to apply cardio to weight loss: Here’s what they said

We asked four different AI chatbots what their advice would be for someone looking to begin a cardio workout to lose weight. Specifically, we asked ChatGPT, Co-Pilot, Deepseek, and Gemini: What are the most efficient ways to use cardio to lose weight?

This is not an uncommon question for people to Google. In a society where the beauty standard for men and women is often unattainable and fatphobia is rampant, the idea of our bodies as a constant project for self-improvement often motivates us to take action when we are unhappy with our current state. By asking these chatbots for their advice, we can examine whether they account for the nuances of the relationship between exercise and well-being.

In their responses, each chatbot focused on different aspects of beginning a cardio-focused exercise routine for weight loss. Nevertheless, the overall recommendations were quite similar.

ChatGPT, a product of OpenAI, emphasized the importance of maximizing calorie burn, boosting metabolism, and maintaining consistency. Similarly, Microsoft’s Co-Pilot highlighted “consistency” while also stressing the role of “strategic planning.” Google’s Gemini echoed ChatGPT’s response, emphasizing calorie burning but also reminding me that “a sustainable routine” is crucial for long-term success.

Deepseek, developed by a company based in China for a fraction of what US companies have spent, produced a response nearly identical to ChatGPT’s:

However, while Deepseek also mentioned calories and metabolism, it uniquely emphasized “minimizing time and effort.” Though this may be appealing to those seeking quick results, it’s important to remember that healthily losing weight requires planning. Before beginning a weight loss journey, it may be wise to consult a primary care physician to discuss plans and explore available resources.

HIIT Workouts were the first suggestion from all four chatbots

All four chatbots began their responses by touting the benefits of High-Intensity Interval Training (HIIT), describing it as a series of “short bursts of intense [exercise or effort].”

Co-Pilot offered the briefest response, failing to clearly explain what HIIT is and omitting example exercises, unlike the other chatbots.

The remaining three chatbots agreed that HIIT burns calories more efficiently than other forms of cardio and increases metabolism in the hours following a workout—meaning you continue burning calories even after you’ve stopped exercising.

Where the Responses Began to Diverge

As the responses continued, some chatbots began to diverge in their recommendations. Interestingly, both Co-Pilot and Gemini emphasized the importance of changing up a cardio routine.

ChatGPT, on the other hand, stressed the importance of strength training, while Deepseek highlighted the benefits of compound cardio movements that engage multiple muscle groups. Deepseek’s response included exercise examples such as burpees, mountain climbers, and kettlebell swings.

The most common responses from the chatbots

While each chatbot provided some helpful advice, many responses were so vague that they became confusing. This became even more apparent when analyzing their most frequently recommended strategies.

After HIIT, strength training emerged as the second most popular recommendation. Deepseek’s third point mirrored ChatGPT’s second, while Co-Pilot placed strength training in its fourth suggestion.

Different ways to make the same point

Three of the four chatbots also recommended “mixing up” or varying workout routines. Co-Pilot, Gemini, and Deepseek all mentioned that this strategy can prevent plateaus, though Co-Pilot was the only one that failed to mention that variety also prevents boredom, which could lead someone to quit their workout routine.

Deepseek also emphasized optimizing workout duration and intensity, noting that shorter HIIT workouts boost metabolism while longer cardio sessions burn more total calories. ChatGPT touched on a similar point, recommending 3 to 5 days of HIIT and 2 to 3 days of steady-state or moderate-intensity cardio per week.

Gemini appeared to make a similar point but did so awkwardly. It stated that “mixing high and moderate-intensity cardio can lead to greater calorie expenditure.” When asked for clarification, Gemini merely reiterated that both intensities offer calorie-burning benefits.

Most recommend a calorie deficit

All but Co-Pilot recommended maintaining a calorie deficit—burning more calories than one consumes. However, none of the chatbots provided much detail on how to do this safely.

ChatGPT explained that a calorie deficit is essential because “cardio alone won’t work if you’re eating too many calories.” But it didn’t explain how to determine an appropriate deficit or the risks of undereating. Deepseek wasn’t much better, merely stating that cardio should be combined with a “healthy, calorie-controlled diet.” Gemini, in its usual vague manner, noted that a “healthy, balanced diet” is necessary “for optimal results.”

What was unique about the responses?

Of all the responses, Co-Pilot’s struck me as the most well-rounded, and here’s why.

Unlike the other chatbots, Co-Pilot focused on overall health and well-being, rather than just calorie burning. It was the only one to highlight the importance of getting enough sleep, staying hydrated, and ‘fueling the body' properly.

Rather than emphasizing a calorie deficit, Co-Pilot recommended eating a balanced diet that supports workouts, including “whole foods, lean proteins, healthy fats, and complex carbohydrates.”

While Co-Pilot stood out in this regard, ChatGPT and Gemini distinguished themselves by providing longer lists of exercise examples. Meanwhile, Deepseek was the only chatbot to recommend tracking progress, offering a practical approach to monitoring improvements.

Lastly, Deepseek and Gemini were the other chatbots to recommend speaking with a medical professional, especially if you have an underlying health condition.

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