Cardio workouts are a key component for anyone looking to lose weight, improve fitness, and take care of heart health.
However, a common question among beginners and even experienced exercisers is: how many minutes of cardio per day are necessary to see real results?
The answer depends on your goal, fitness level, and workout intensity. In this article, we’ll explain how long to do cardio for weight loss, endurance, and overall health, and how to adapt it to your routine.
How many minutes of cardio per day are ideal?
The World Health Organization recommends at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of high-intensity activity.
That means, for overall health, 30 minutes of moderate cardio five days a week is already beneficial.
If your goal is weight loss, you may need to increase that time to 40 to 60 minutes a day, combined with a balanced diet.
For building endurance and improving sports performance, longer and more varied sessions may be necessary.
Cardio for weight loss
If your goal is to lose weight, aim for a heart rate that favors fat burning, usually between 60% and 75% of your maximum heart rate.
Sessions of 40 to 60 minutes, five to six times a week, help create the calorie deficit needed for weight loss.
Alternating between cardio to lose weight at a moderate pace and high-intensity interval training (HIIT) can accelerate results.
Cardio for endurance
To improve cardiovascular endurance, focus on gradual progression. Start with 30 minutes a day and increase the time or intensity gradually, respecting your body’s limits.
Longer workouts, like 60 to 90 minutes of steady running, strengthen the heart and boost lung capacity.
High-intensity cardio (HIIT)
High-intensity cardio is an excellent choice for those with little time who want quick results.
Sessions of 15 to 30 minutes can be as effective as longer moderate cardio workouts, as they increase calorie burn even after exercise.
Because of its intensity, it’s important to include rest or light workout days to prevent overtraining.
Beginner cardio workouts
If you’re just starting out, 20 to 30 minutes a day of walking, stationary biking, or elliptical training is enough. Over time, increase the duration and intensity to reach your ideal cardio time.
Benefits of regular cardio
In addition to weight loss and improved fitness, regular cardio strengthens the immune system, reduces the risk of chronic diseases, boosts mood, and improves sleep quality.
The ideal number of cardio minutes per day depends on your goal. Whether you choose shorter, more intense sessions or longer, moderate ones, the key is consistency and pairing it with healthy eating.
Want to know exactly how many minutes of cardio per day you need for your goals? Download the Befit app now for personalized training plans, efficient workouts, and progress tracking.
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