LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Maybe 5 times per week. 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. At a glance, your weekly weight loss workout routine could look something like this: If you’re new to regular exercise, try these tips and tricks to make it easier and more fun: Do what works for you and your routine. 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. See a certified medical professional for diagnosis. How Much Weight Can You Lose With 50 Minutes of Cardio for Five Days a Week?. Keep in mind that calorie burning and weight loss aren't exact sciences, and the 3,500-calorie rule may or may not be accurate for everyone. 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. So, if you created a calorie deficit of 500 each day by burning 250 calories with cardio and cutting 250 calories from your diet, theoretically, you would lose around one pound of fat each week. Weight loss is a journey, and there are many roads to take when working towards your #Goals. If I was already doing 60 minutes of cardio 5x per week and I needed to lose weight, I'd cut those calories from my diet, not add more cardio. You need to create a calorie deficit to lose weight, meaning you need to burn more calories than you consume. . However, you don't have to do all 30 minutes in a single daily session. If your goal is only 1 pound per week, that is probably not a difficult enough task. Setting goals can help you determine how many days a week you should do cardio. You can divide that among as many days as you like. In 60 minutes, an average 155-pound person can burn approximately 334 calories walking at a pace of 4 mph. If that's you, don't worry about it. Here’s why. Doing an hour of cardio 6 times a week is going to make you gain weight NOT lose it. That depends on a lot of factors, including the type of cardio you do and how healthy your diet is; Knowing how all the different factors at play affect your cardio needs will help you plan and stick to an effective exercise program for weight loss. How Many Days a Week Should I Do Cardio to Lose Weight? The HHS recommends that all adults do strength training exercises for all the major muscle groups twice a week. Cardio You likely have heard the best way to lose fat is to add more cardio and reduce calories. Copyright Policy The main requirement for losing weight is creating a calorie deficit — or consuming fewer calories than you expend each day. 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. Privacy Policy 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 … DITCH the cardio! You're overthinking this. How much cardio you need to do to lose weight depends on a myriad of factors, including your genetics, medical conditions and medications, age and gender. It depends on your schedule. By practicing meditation and mindful eating…. To create your own workout plan, you’ll want cardio to take center stage on most days, and let strength training make a guest appearance. A good starting point is three times per week, 20-30 minutes per session. So one person might need to do 600 calories worth of cardio 3 times per week. She holds a BA in Psychology and a BA in Marketing and International Business. The best way to lose fat is to create a calorie deficit by burning calories through exercise and cutting calories you eat. In my opinion, the best way to lose weight long-term is to attempt to lose only 2 or 3 pounds per week. The material appearing on LIVESTRONG.COM is for educational use only. To achieve significant weight loss, the American College of Sports Medicine recommends over 250 minutes of exercise per week, or just over 35 minutes per day. That tends to start around 300 minutes of moderate-intensity cardio per week. Weight loss happens when you use up more calories than you consume. It's not only beneficial for you to plan to meet weekly goals for weight loss, but it will also improve your overall health. So, at a bare minimum, you could do a 30-minute brisk walk 5 days a week to get some cardio in. The Centers for Disease Control and Prevention (CDC) currently recommend a gradual weight loss of 1 to 2 pounds per week or about 4 to 8 pounds in one month (12). Combining the power of cardio with regular strength training and a healthy diet will give you primo results. Last medically reviewed on October 19, 2020. Moderate-intensity activities include brisk walking (about 4 mph), bicycling at an easy pace (10 to 12 mph), playing doubles tennis and dancing. That comes out to one hour, five days a week. The exact answer to how much cardio is too much will vary from person to person, but there is a limit for everybody. Vigorous-intensity cardio makes you breathe fast and hard, making it too hard to talk (think a killer HIIT sesh or a run). Visit the writer at www.JodyBraverman.com. © 2020 Greatist a Red Ventures Company. Starting with just 30 minutes of walking a day can get you going. Maybe 325 calories worth 4 times per week. Instead, focus on being consistent. You don't need cardio to lose weight. However, you will have to pay more attention to your diet. Healthy weight loss involves shedding about 1 to 2 pounds per week. So, losing weight depends a lot on diet and how much you exercise each week to create this calorie deficit. 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. You need to make a plan to help you reach your goal of losing weight when doing cardio. You may need to do more or less, depending on your diet and the type of cardio you do. Instead, you could cross-train with other vigorous activities, such as fast cycling and swimming laps. For example, if you have a very active job, you'll likely need less supplemental cardio exercise than someone with a desk job. 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. Yes, cardio burns calories and can help you lose weight, but there are other things to consider. Keep in mind, though, there are other ways to maximize your results through high and low-intensity routines. If so, you will need to choose a more intense activity, such as running — which can burn around 600 calories an hour if you maintain a pace of 5 mph. 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. 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. Then you can build up to adding different types of cardio and strength training at least twice a week. How much cardio you need to do each week to lose weight has a lot to do with your individual goals. If fat loss is your goal, you need to focus on diet first and foremost. Cardio exercise burns calories while you are doing it, and it's the area you have the most control over when it comes to calorie expenditure. and But many people don't have the time or inclination to exercise vigorously for an hour five days a week. Here’s What We Know. Let’s say your daily caloric requirement is 2,200 calories. While losing weight involves many variables that change from person to person, there is still a core science that can be the basis behind planning a weight loss strategy. When in doubt, 30 minutes of cardio most days of the week is a good rule to follow. You do as much cardio as you like or don't like, provided for adequate recovery. 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