How Much Cardio Do You Really Need Each Week to Lose Weight?

Key Takeaways

While general guidelines suggest 150 minutes of moderate or 75 minutes of vigorous cardio weekly, those aiming for weight loss may need up to 250 minutes or more.

Factors like age, fitness level, and health conditions can influence these recommendations.

Cardio alone isn’t enough—pairing regular exercise with a healthy, calorie-conscious diet and building sustainable habits is the most effective way to achieve and maintain weight loss.

There's no one-size-fits-all amount of cardio, but most adults should aim for 150 minutes of moderate or 75 minutes of vigorous cardio exercise each week, with increased amounts—at least 250 minutes per week—for weight loss. Pairing cardio with a balanced, calorie-smart diet is the most effective way to lose weight.

What Factors Affect How