Cardiovascular exercise, commonly known as cardio, plays a crucial role in weight loss and overall health. Engaging in cardio activities such as running, cycling, swimming, or brisk walking can help burn calories, increase metabolism, and promote fat loss. The link between cardio and weight loss lies in its ability to create a calorie deficit, where the calories burned during exercise exceed those consumed through food intake.
We spoke with Hannah Shine, a certified personal trainer and fitness coach at Hourglass Waist, to learn about how many minutes of cardio you should do to lose weight. She emphasized that while the precise duration ‘varies individually,’ a helpful guideline would be sessions lasting 30 to 60 minutes, practiced 3 to 5 times weekly. With that, she emphasized the importance of not overexerting oneself and paying attention to your body’s signals.
How Many Minutes Of Cardio Does One Need To See Weight Loss Results?
Shine first discusses the definition of cardio exercises and highlights some of her preferred, impactful cardio workouts.
"When you perform cardiovascular exercises, your heart rate increases and your body burns calories for energy. As a result, consistent cardio workouts can help you create a calorie deficit, which is necessary to lose weight," Shine states. "However, cardio alone may not be enough for significant weight loss, and a balanced diet and strength training are also important components of a weight loss plan."
She mentions running, cycling, swimming, High-Intensity Interval Training (HIIT), jumping rope, rowing, and elliptical training as commonly practiced and efficient cardio exercises.
"All of these workouts can get your heart rate up and help you burn calories, but it's important to choose an activity that you enjoy and can stick to long-term," Shine notes.
As for the exact number minutes, Shine says, "The amount of cardio I recommend for weight loss depends on the individual's fitness level, goals, and time availability. However, as a general guideline, I usually suggest at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week. This can be broken down into 30-60 minute sessions, 3-5 times per week."
The bottom line
Losing weight is all about a balanced and healthy approach to your lifestyle, and Shine says that along with cardio, we should be prioritizing our diet, stress levels, and more. "In addition to regular cardio exercise, I recommend my clients maintain a healthy diet, including lean protein, complex carbs, healthy fats, and plenty of fruits and vegetables," she says. "Getting enough rest and managing stress are also crucial for weight loss success. Lastly, I advise my clients to track their progress and celebrate their achievements along the way, as this can help keep them motivated and on track toward their goals."
