Cardio exercise duration for weight loss depends on your current fitness level, intensity, and overall health goals. Most health authorities recommend 150 to 300 minutes of moderate-intensity cardio per week (or 75 to 150 minutes of vigorous-intensity) for general health, but weight loss often requires the higher end of this range—250+ minutes weekly for significant results ^[1][3][10]. For practical implementation, this typically translates to 45 to 60 minutes of cardio, 4 to 5 days per week, combined with strength training 2 to 3 times weekly ^[2][5]. Beginners should start with shorter sessions (10–20 minutes) and gradually increase duration and intensity ^[4][7].

Key takeaways:

• Minimum for health: 150 minutes of moderate or 75 minutes of vigorous cardio weekly ^[1][3][6]
• Optimal for weight loss: 250+ minutes weekly (e.g., 50 minutes, 5 days/week) ^[10]
• Intensity matters: Vigorous activity (e.g., running) burns more calories in less time than moderate activity (e.g., brisk walking) ^[3][9]
• Combine with strength training: 2–3 sessions weekly to preserve muscle and boost metabolism ^[1][5]

Cardio Duration Guidelines for Weight Loss

Weekly Time Recommendations by Intensity and Goals

The most consistent recommendation across sources is 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity cardio per week for general health, with 250+ minutes weekly suggested specifically for weight loss ^{[1][3][6][10]}. These guidelines align with organizations like the American Heart Association and CDC, emphasizing that duration should increase with weight loss goals.

For moderate-intensity activities (e.g., brisk walking, cycling at 10–12 mph, leisurely swimming):

• General health: 150 minutes weekly (e.g., 30 minutes, 5 days/week) ^[7]
• Weight loss: 250–300 minutes weekly (e.g., 50 minutes, 5 days/week) ^[10]
• Calorie burn: A 160-pound person burns ~314 calories/hour walking at 3.5 mph or ~590 calories/hour cycling at 12–14 mph ^[3]

For vigorous-intensity activities (e.g., running, HIIT, swimming laps):

• General health: 75 minutes weekly (e.g., 25 minutes, 3 days/week) ^[7]
• Weight loss: 150+ minutes weekly (e.g., 30 minutes, 5 days/week) ^[1]
• Calorie burn: A 160-pound person burns ~606 calories/hour running at 5 mph or ~861 calories/hour swimming vigorous laps ^[3]

Key factors influencing your ideal duration:

• Current fitness level: Beginners should start with 10–20 minutes/session and gradually increase ^[4][7]
• Body composition: Higher body weight increases calorie burn per minute of exercise ^[3]
• Diet: Cardio alone is less effective without a calorie deficit; aim for 500–750 fewer calories daily to lose 1–1.5 lbs/week ^[3]
• Daily activity: Sedentary individuals may need more structured cardio to compensate for low baseline movement ^[8]

Practical Workout Plans by Experience Level

Implementing these guidelines requires tailoring duration and frequency to your starting point. Below are evidence-based plans for different experience levels:

For beginners (new to exercise or overweight):

• Start with 10–20 minutes of low-impact cardio (e.g., walking, cycling) 4–5 days/week ^[4]
• Gradually increase to 30 minutes/session over 4–6 weeks ^[7]
• Focus on moderate intensity (able to talk but not sing) to build endurance ^[9]
• Example progression:
• Week 1–2: 10 minutes/day, 5 days/week
• Week 3–4: 20 minutes/day, 5 days/week
• Week 5+: 30 minutes/day, 5 days/week ^[4]

For intermediate exercisers (consistent but not advanced):

• Aim for 45–60 minutes of cardio 4–5 days/week in zone 2–3 heart rate (moderate to somewhat hard effort) ^[2]
• Mix moderate (e.g., brisk walking) and vigorous (e.g., jogging) sessions for variety ^[1]
• Include 2–3 strength training sessions/week to prevent muscle loss ^[5]
• Example weekly split:
• Monday: 45-minute brisk walk
• Tuesday: 30-minute strength training
• Wednesday: 60-minute cycling (moderate)
• Thursday: 20-minute HIIT + 20-minute walk
• Friday: 45-minute swim
• Saturday: 30-minute strength training ^[5]

For advanced exercisers (high fitness level):

• 60–90 minutes of cardio 5–6 days/week, combining steady-state and interval training ^[10]
• Prioritize vigorous-intensity sessions (e.g., running, HIIT) for efficiency ^[9]
• Monitor recovery to avoid overtraining; include 1–2 rest days/week ^[5]
• Example advanced plan:
• Monday: 60-minute run (vigorous)
• Tuesday: 30-minute HIIT + strength training
• Wednesday: 45-minute swim (moderate)
• Thursday: 75-minute cycling (moderate-vigorous)
• Friday: Strength training
• Saturday: 60-minute hike or sports ^[10]

Critical notes for all levels:

• Diet is 70–80% of weight loss: Cardio creates a calorie deficit but won’t outperform poor eating habits ^[3][8]
• Strength training is non-negotiable: Preserves muscle mass and boosts metabolism ^[1][5]
• Consistency > intensity: Long-term adherence matters more than short-term extreme workouts ^[8]