For example, 30 minutes … A good place to start is with the U.S. Department of Health and Human Services (HHS) Physical Activity Guidelines, which recommend a minimum of 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise each week. Keep in mind, though, there are other ways to maximize your results through high and low-intensity routines. For weight loss, the National Institutes of Health recommends at least 30 to 45 minutes of moderate-intensity exercise three to five days a week. Instead, you could cross-train with other vigorous activities, such as fast cycling and swimming laps. Read more: 9 Ways to Get the Most out of Cardio Exercise Machines. To set your initial goals, you can use the general 3,500-calorie rule. It’s also often referred to as aerobic exercise. Short for cardiovascular exercise, cardio is exercise that pumps up your heart and breathing rates. See a certified medical professional for diagnosis. But just cardio alone, isn’t ideal for weight loss. You do as much cardio as you like or don't like, provided for adequate recovery. Vigorous activities include jogging or running, hiking uphill, aerobics, competitive sports, fast cycling and swimming. The actual number of calories that you burn will depend on your current weight and other factors unique to your body. They're sustainable, they're not super…, Ginger — of sushi condiment and ginger ale fame — has been used for centuries to aid digestion, relieve joint pain, calm inflammation, and stimulate…, Meditation is a great way to practice mindfulness that can be applied to help stress or emotional eating. She recommends burning 2,000 calories per week by exercising, and then trimming 1,500 calories a week from your diet, which breaks down to about 214 fewer calories per day. Calorie burn depends on your weight; the heavier you are, the more energy you have to expend — at least in the beginning, until your body adapts to these demands. Visit the writer at www.JodyBraverman.com. She owns ShapeYourEnergy, a popular health and fitness website. Last medically reviewed on October 19, 2020. Current and former clients include The HOTH, Nutracelle, CLICK - The Coffee Lover's Protein Drink, InstaCuppa, GritWell, Old School Labs, and more. So, how much cardio do you need to lose weight? If your goal is to lose one to two pounds a week, you need a deficit of 1,000 calories per day. Your number will be above or below this, but it’s a … All things remaining equal, walking for an hour five days a week would burn 1,670 calories per week, enough to lose a little less than half a pound of fat. However, you will have to pay more attention to your diet. Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios, told POPSUGAR you should be doing 300 minutes of cardio a week. If you want to hang on to as much muscle as possible, do two workouts a week—max three. There are some ways to reduce required exercise time and still lose weight. She has written for various online and print publications, including Livestrong.com, SFGate, Healthfully, and Chron.com. Tuesday, February 19, 2019 How To Lose Weight Workout Exercise & Routines Fitness Tips & Advice When you start going to the gym, it’s natural to want to see results immediately. 30 minutes of moderate-intensity cardio activity at least five days per week (150 minutes per week) at least 25 minutes of vigorous aerobic activity three days per … Weight loss is a journey, and there are many roads to take when working towards your #Goals. So one person might need to do 600 calories worth of cardio 3 times per week. ", Harvard Health Publishing: "Calories Burned in 30 Minutes for People of Three Different Weights", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. You need to make a plan to help you reach your goal of losing weight when doing cardio. Andra Picincu is a certified nutritionist and personal trainer with more than 10 years of experience. And stay away from lengthy, low-intensity exercises . If weight loss is your goal, choosing exercises that burn the most calories in the shortest amount of time will help you make the most out of your workout. This is because individuals who lose weight at a steady rate may be more successful at keeping the weight off in … Whether you choose to aim for 150 minutes of moderate activity or 75 minutes of vigorous activity, you can split it up however you want. Try cross-training. , © 2020 Greatist a Red Ventures Company. For more intense cardio, like High Intensity Interval Training (HIIT), Orangetheory or another intense bootcamp, three 25-30 minute sessions per week would be enough. In 60 minutes, an average 155-pound person can burn approximately 334 calories walking at a pace of 4 mph. The sweet spot will be something that makes you feel energized and not depleted. Now, cardio. How much weight you can lose working out three days a week is highly individual and depends on the type, time and intensity of your workouts and your diet. Do that, and you’ll enjoy all the muscle-building benefits of strength training while still getting plenty of heart-healthy cardio. Choose moderately to vigorously intense activities that use your lower body’s larger muscles. How many days a week should i work out to lose weight and body fat? A diet of complex carbs, fruits, veggies, healthy fats, and protein works in tandem with regular exercise to help you lose weight. A good starting point is three times per week, 20-30 minutes per session. Dont try to lose more than 1/2 pound to 1 pound each week, and dont eat fewer than 1,200 calories per day (preferably more). You need to create a calorie deficit to lose weight, meaning you need to burn more calories than you consume. Maybe 325 calories worth 4 times per week. If you did that five days a week, you'd burn roughly 3,000 calories, which would bring you closer to losing one pound of fat per week. But many people don't have the time or inclination to exercise vigorously for an hour five days a week. The widely-accepted science behind the weight loss calculator is: One pound of mostly-fat body weight is the equivalent of 3,500 calories of either food or exercise. Weight loss happens when you use up more calories than you consume. The best way to lose fat is to create a calorie deficit by burning calories through exercise and cutting calories you eat. Weight gain is a gradual process, and therefore healthy weight loss can also take time. How Much Cardio Per Week to Lose Weight. Realize, too, that genetics plays a lar… You'll also have more energy to slay your cardio workouts as many days a week as you choose to do them. Increase your intake of fresh fruits and vegetables, lean protein, whole grains, and healthy fats from fish, olive oil, nuts and seeds. Fifty minutes of cardiovascular exercise, five days a week, might seem like a significant time commitment, but it's impossible to understate the importance of exercise on your health. According to the HHS, a better goal is to strive for 300 minutes of moderate-intensity or 150 minutes of vigorous-intensity exercise weekly, which will help you burn more calories and lose more weight. The main requirement for losing weight is creating a calorie deficit — or consuming fewer calories than you expend each day. There's no secret length or number of cardio workouts that will make you lose belly fat — but more is better, especially when paired with clean eating habits. Cutting out sugary, fatty and processed foods will automatically reduce your calorie intake — significantly, if you consume a lot of those foods. She holds a BA in Psychology and a BA in Marketing and International Business. Combining cardio, strength training, and a healthy diet will put you on a path to weight loss. Moderate intensity cardio includes a brisk walk that gets you a little sweaty and breathing a little heavier than usual, but you can still talk. How Much Cardio To Lose Weight In order to lose one pound of fat you need to create a 3,500 calorie deficit. . Copyright © You don't need cardio to lose weight. | Livestrong.com About a week, you could cross-train with other vigorous activities include jogging or running, hiking uphill,,... 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