How Many Minutes Of Cardio Do You Actually Need Every Day For Weight Loss? We Asked Experts

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."