Want to shed some pounds and wondering how much cardio exercise you need to do each week? Well, you’ve come to the right place! In this article, we’ll be answering the age-old question of how much cardio exercise is needed to achieve weight loss goals. We’ll break down the recommended amount, discuss the benefits of cardio workouts, and provide tips on how to incorporate them into your routine. So, grab your running shoes and get ready to discover the perfect cardio plan for your weight loss journey!

How Much Cardio Exercise Should I Do Each Week For Weight Loss?

Importance of Cardio Exercise for Weight Loss

Cardio exercise, also known as aerobic exercise, is a crucial component of any weight loss journey. It involves using large muscle groups in a continuous and rhythmic manner, which helps elevate the heart rate and increase oxygen consumption. Engaging in regular cardio exercise helps burn calories and fat, making it an effective way to achieve weight loss goals.

Factors to Consider Before Determining Cardio Exercise

Before determining how much cardio exercise one should do each week for weight loss, there are several factors that should be taken into consideration. These factors play a significant role in determining the appropriate amount and intensity of cardio exercise for an individual. Here are some key factors to keep in mind:

1. Current Fitness Level

Your current fitness level plays a vital role in determining how much cardio exercise you should do each week for weight loss. If you are just starting your fitness journey, it is important to gradually increase the duration and intensity of your cardio workouts to avoid injury and burnout. On the other hand, if you are already at a moderate or advanced fitness level, you may need to increase the intensity or duration of your cardio sessions to continue seeing progress.

2. Weight Loss Goals

The amount of cardio exercise you should do each week for weight loss also depends on your weight loss goals. If you have significant weight to lose, you may need to engage in more frequent and intense cardio sessions. However, if your weight loss goals are more modest, a moderate amount of cardio exercise may be sufficient.

3. Time Availability

Considering your time availability is crucial when determining how much cardio exercise you should do each week. If you have a busy schedule, incorporating shorter, high-intensity workouts or interval training may be more practical. On the other hand, if you have more flexibility in your schedule, you can opt for longer cardio sessions.

4. Physical Limitations

It is essential to consider any physical limitations or pre-existing health conditions before determining how much cardio exercise you should do each week for weight loss. If you have any injuries or medical conditions, it is advisable to consult a healthcare professional or a certified fitness instructor to ensure that you engage in safe and appropriate cardio workouts.

Recommended Cardio Exercise Guidelines for Weight Loss

There are several organizations that provide guidelines for the amount of cardio exercise one should aim for each week to achieve weight loss. Although the specific recommendations may vary slightly, the general consensus remains consistent. Here are some well-established guidelines to consider:

1. American Heart Association Guidelines

The American Heart Association recommends engaging in at least 150 minutes of moderate-intensity cardio exercise per week, or 75 minutes of vigorous-intensity cardio exercise per week, for overall cardiovascular health. To achieve weight loss, it is generally recommended to exceed these minimum guidelines.

2. World Health Organization Guidelines

The World Health Organization suggests a similar minimum of 150 minutes of moderate-intensity cardio exercise per week, or 75 minutes of vigorous-intensity cardio exercise per week, for adults aged 18-64. Additionally, they recommend incorporating muscle-strengthening activities on two or more days per week.

3. American College of Sports Medicine Guidelines

The American College of Sports Medicine recommends a range of 150-250 minutes of moderate-intensity cardio exercise per week, or 75-150 minutes of vigorous-intensity cardio exercise per week. These guidelines are based on the health benefits associated with cardio exercise and can be used as a reference for weight loss as well.

Tailoring Cardio Exercise for Weight Loss

While the recommended guidelines provide a good starting point, it is important to tailor your cardio exercise routine to meet your specific weight loss goals and individual preferences. Here are some factors to consider when customizing your cardio workouts:

1. Frequency

To optimize weight loss, aim for at least 5 days of cardio exercise per week. Distributing your sessions throughout the week allows for proper recovery and helps maintain consistency. However, if you are just starting out, it is acceptable to begin with fewer sessions and gradually increase the frequency over time.

2. Intensity

The intensity of your cardio workouts is an essential factor in achieving weight loss. To maximize calorie burn and fat loss, incorporate intervals of higher intensity intervals and periods of lower intensity recovery during your cardio sessions. This can be achieved through exercises such as sprints, hill climbs, or using cardio machines with built-in interval programs.

3. Duration

The duration of your cardio exercise sessions depends on your individual preferences and available time. Aim for a minimum of 30 minutes per session, gradually increasing to 60 minutes or more if possible. However, keep in mind that even shorter sessions can be effective if done with high intensity.

4. Variety and Cross-Training

To prevent boredom and maintain motivation, incorporate a variety of cardio exercises into your routine. This can include activities such as running, cycling, swimming, dancing, or participating in group fitness classes. Additionally, cross-training by including strength training or other forms of exercise can complement your cardio workouts and enhance weight loss results.

Maximizing Weight Loss Results with Cardio Exercise

While cardio exercise is an excellent tool for weight loss, there are several strategies that can help maximize your results:

1. Combining Cardio with Strength Training

Incorporating strength training alongside your cardio workouts can be highly beneficial for weight loss. Strength training helps build muscle, which increases metabolism and improves body composition. Aim for two to three strength training sessions per week, targeting all major muscle groups.

2. Monitoring Caloric Intake

To achieve weight loss, it is crucial to create a calorie deficit. While cardio exercise helps burn calories, it is essential to monitor your overall caloric intake as well. Ensure that you are consuming a balanced and nutritious diet that supports your weight loss goals.

3. Practicing High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a method of cardio exercise that alternates between short bursts of high-intensity exercise and periods of rest or lower intensity. Incorporating HIIT sessions into your routine can help maximize calorie burn and fat loss. HIIT workouts can be done in less time compared to traditional steady-state cardio, making them a time-efficient option.

4. Incorporating Active Lifestyle Habits

In addition to structured cardio workouts, strive to incorporate active lifestyle habits into your daily routine. This can include activities such as taking the stairs instead of the elevator, parking farther away from your destination, or taking regular walking breaks throughout the day. These small changes can contribute to increased calorie burn and overall weight loss.

Common Mistakes to Avoid

While cardio exercise is an effective tool for weight loss, it is important to avoid certain mistakes that may hinder your progress:

1. Overdoing Cardio Exercise

Engaging in excessive amounts of cardio exercise can lead to overtraining, which can have negative effects on your overall health and well-being. It is essential to find the right balance between cardio exercise and rest to allow for proper recovery and prevent burnout.

2. Neglecting Strength Training

Strength training is often overlooked in favor of cardio exercise for weight loss. However, neglecting strength training can hinder weight loss efforts by leading to muscle loss and a slower metabolism. It is important to incorporate a well-rounded fitness routine that includes both cardio and strength training.

3. Relying Solely on Cardio for Weight Loss

While cardio exercise contributes to weight loss, it is not the only factor to consider. Nutrition, overall caloric intake, and other lifestyle habits also play significant roles. Relying solely on cardio exercise without addressing these other factors may limit your weight loss progress.

4. Not Consulting a Healthcare Professional

If you have any pre-existing health conditions or physical limitations, it is always advisable to consult a healthcare professional or certified fitness instructor before starting or significantly increasing your cardio exercise routine. They can provide personalized guidance and ensure that you engage in safe and effective workouts.


Determining how much cardio exercise one should do each week for weight loss depends on various factors, including current fitness level, weight loss goals, time availability, and physical limitations. Following the recommended guidelines of reputable organizations can provide a foundation, but it is important to tailor your cardio workouts to meet your individual needs. By combining cardio exercise with strength training, monitoring caloric intake, practicing high-intensity interval training (HIIT), and incorporating active lifestyle habits, you can maximize weight loss results. However, it is crucial to avoid overdoing cardio exercise, neglecting strength training, relying solely on cardio, and not seeking professional guidance when needed. Remember, achieving weight loss requires a holistic approach, and finding the right balance is key to long-term success.

Amy Fischer
Hi, I'm Amy Fischer, a passionate and certified personal trainer specializing in strength training and functional fitness. With years of experience in the fitness industry, I have honed my knowledge and skills to help individuals achieve their weight loss and fitness goals. My journey into the fitness world started when I discovered the transformative power of exercise on both the body and mind. Through my own personal struggles with weight loss, I became inspired to help others on their fitness journeys. With my expertise in strength training and functional fitness, I have successfully coached clients of all ages and fitness levels. I firmly believe in tailoring workouts to individual needs and goals, creating personalized fitness programs that are both effective and enjoyable. Through my website, weightlossexercising.com, I aim to offer valuable tips and advice on training, fitness, and incorporating yoga into your exercise routine. Whether you're a beginner looking to kickstart your fitness journey or a seasoned fitness enthusiast seeking new strategies, my content is designed to inspire and empower you. I am thrilled to be able to share my knowledge and passion for fitness, empowering others to embrace a healthier and more active lifestyle. Join me on this incredible journey towards wellness and let's achieve your fitness goals together. Remember, fitness is not just about reaching a number on the scale or fitting into a certain clothing size. It's about taking care of your body, feeling strong, confident, and embracing a balanced and sustainable lifestyle. So, welcome to weightlossexercising.com! I invite you to explore the site, dive into my articles, and discover the secrets to a successful fitness journey. Together, we can unlock your full potential and make your wellness goals a reality. Let's embark on this exciting adventure of transformation and growth.