The Ideal Amount of Cardio for Weekly Weight Loss

If you're trying to lose weight, you've probably heard cardio is key but how much is enough to see results? The truth is, there’s no one-size-fits-all answer. But science does offer some helpful benchmarks: for general health, adults should aim for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio per week. For weight loss, the target is higher closer to 250 minutes per week or more.

Here’s how to tailor your cardio routine based on your personal goals and lifestyle.

What Influences How Much Cardio You Need?

Several factors can affect how much cardio is right for you:

• Exercise intensity: Moderate cardio (like brisk walking) and vigorous cardio (like running) burn calories differently

• Fitness level: Beginners may reach intensity thresholds sooner, while experienced exercisers might need more time or effort

• Age and weight: Older adults or those with higher body weight often burn more calories per minute but may also require lower-impact options

• Health conditions or pregnancy: Always check with a healthcare provider to determine safe activity levels

Cardio Recommendations for Weight Loss

The American College of Sports Medicine recommends:

• 150–250 minutes/week for moderate weight loss

• 250+ minutes/week to promote significant weight loss and maintain it

That breaks down to about:

• 5 days a week of 50-minute moderate cardio, or

• 4–5 days a week of 30–45 minutes of vigorous cardio

Just as important: Pair your workouts with a calorie-conscious, nutrient-rich diet to maintain a healthy energy balance.

Types of Cardio That Support Weight Loss

Cardio isn’t limited to treadmills and running shoes. There are two primary categories both can be effective:

Steady-State Cardio (SSC):

• Involves continuous, moderate effort for 20–60 minutes

• Keeps heart rate at 60–80% of your maximum

• Great for endurance, fat burn, and consistency

• Activities include walking, cycling, swimming, or dancing

High-Intensity Interval Training (HIIT):

• Combines short bursts of high effort with rest or low-intensity periods

• Can last 20–40 minutes and burn more calories in less time

• Increases post-exercise calorie burn (afterburn effect)

• Examples: sprint intervals, circuit training, stair climbs, spinning

HIIT may be especially useful if you’re short on time or looking to break through a plateau but it’s best introduced gradually if you're new to exercise.

Cardio vs. Other Types of Exercise

While cardio burns calories, it’s not the only piece of the weight loss puzzle. Adding strength training can increase lean muscle mass, which raises your resting metabolic rate and improves body composition. Aim to combine both forms for well-rounded results.

Additional Benefits of Cardio Beyond Weight Loss

Regular aerobic activity doesn’t just support a leaner physique it also:

• Improves heart and lung health

• Reduces risk of type 2 diabetes and some cancers

• Boosts mood, energy, and sleep quality

• Eases arthritis symptoms and stiffness

• Enhances brain function and memory

Tips to Make Cardio Work for You

To build a consistent and effective cardio routine:

• Start with shorter sessions and build up over time

• Break exercise into mini workouts if needed (e.g., three 10-minute walks)

• Choose activities you enjoy to increase consistency

• Warm up and cool down to protect joints and muscles

• Set realistic, specific goals (like walking 30 minutes every day)

• Use apps or journals to track your progress—not just the scale

• Pair cardio with healthy eating habits to maximize fat loss

Creating a Weekly Plan

If you're just getting started:

• Begin with 3–4 days a week, 10–15 minutes per session

• Include both moderate-intensity steady cardio and occasional HIIT sessions

• Gradually work up to 40–60 minutes per session, most days of the week

Talk to your doctor before starting a new program if you have health concerns, especially if you're over 45, have been inactive, are pregnant, or are managing a chronic condition.

The Bottom Line

To lose weight through cardio, aim for at least 250 minutes per week of moderate activity or the equivalent in vigorous intensity. Mix it up with HIIT and steady-state sessions, combine it with strength training, and fuel your body with balanced meals. Consistency is more powerful than perfection, and any movement is better than none.

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