How often should I do cardio per week?

The optimal frequency for cardio exercise depends on your fitness goals, current health status, and intensity level, but authoritative health organizations provide clear baseline recommendations. Adults should aim for 150–300 minutes of moderate-intensity cardio per week (e.g., brisk walking, cycling) or 75–150 minutes of vigorous-intensity cardio (e.g., running, HIIT), spread across 4–5 days for balanced health benefits ^[1][2][5][8]. These guidelines align with recommendations from the U.S. Department of Health and Human Services and are endorsed by institutions like the Cleveland Clinic and the American College of Sports Medicine ^[3][9].

For those new to exercise, starting with 2–3 sessions per week and gradually increasing frequency is advised to avoid injury and build consistency ^[6]. High-intensity cardio (e.g., running 5–7 days weekly) is feasible for experienced athletes but carries higher overtraining risks without proper recovery ^[4][7]. Strength training should complement cardio 2 days per week to support muscle health and metabolic function ^[2][3].

• Minimum weekly target: 150 minutes moderate or 75 minutes vigorous cardio ^[1][8]
• Ideal spread: 4–5 days weekly to allow recovery ^[8][9]
• Beginner approach: 2–3 sessions weekly, scaling up over time ^[6]
• Advanced caution: Daily high-intensity cardio may require adjusted recovery ^[7]

Cardio Frequency Guidelines by Health Authority

Standard Recommendations for General Health

The American Heart Association (AHA), NHS (UK), and Harvard Health converge on a foundational guideline: adults should accumulate 150 minutes of moderate-intensity aerobic activity weekly—such as brisk walking, water aerobics, or leisurely cycling—or 75 minutes of vigorous-intensity activity, like running, swimming laps, or high-intensity interval training (HIIT) ^[2][5][8]. These targets are designed to reduce risks of chronic diseases (e.g., heart disease, type 2 diabetes) and improve mental health, sleep, and cognition ^[2].

Key details of these recommendations include:

• Moderate-intensity examples: Activities where you can talk but not sing, such as doubles tennis or general gardening ^[8].
• Vigorous-intensity examples: Activities where conversation is difficult, like singles tennis, running, or aerobic dancing ^[8].
• Flexibility in sessions: The 150-minute target can be divided into shorter bouts (e.g., 30 minutes daily for 5 days) or even 10-minute increments throughout the day ^[5].
• Muscle-strengthening add-on: At least 2 days per week of resistance training (e.g., weightlifting, bodyweight exercises) are recommended alongside cardio ^[2][3].

The Cleveland Clinic and UT Southwestern Medical Center emphasize that 4–5 days of cardio weekly is optimal for balancing cardiovascular health, recovery, and sustainability. For instance, UT Southwestern suggests moderate-intensity exercise 2–3 days weekly for at least 30 minutes per session, with room to incorporate higher-intensity workouts for those with greater fitness levels ^[9]. This aligns with the American College of Sports Medicine (ACSM), which advocates for 3–5 days of aerobic training weekly to improve cardiovascular fitness, warning that exceeding 5 days of high-impact activity may increase injury risk ^[10].

Adjusting Frequency for Fitness Levels and Goals

Frequency and intensity should be tailored to individual fitness levels, goals, and recovery capacity. Here’s how guidelines vary:

For Beginners or Sedentary Individuals:

• Start with 2–3 cardio sessions per week, focusing on low-to-moderate intensity (e.g., walking, swimming) to build endurance and avoid burnout ^[6].
• Gradually increase duration by no more than 10–20% weekly to prevent overuse injuries ^[10].
• Example progression: Begin with 20-minute walks 3 days weekly, then extend to 30 minutes and add a 4th day after 2–3 weeks ^[6].

For Intermediate/Advanced Athletes:

• High-intensity cardio (e.g., running, HIIT) can be performed 3–5 days weekly, but daily high-intensity sessions are discouraged without adequate recovery ^[7].
• Expert caution: "Engaging in moderate-to-high intensity cardio seven days a week without rest can lead to overtraining syndrome" ^[7].
• Endurance athletes (e.g., marathon runners) may train 5–7 days weekly, but this requires periodized planning (e.g., alternating hard/easy days) and strength training to mitigate injury risks ^[4][10].
• Example: A Reddit user reports running 5–7 days weekly at 8–11 miles daily, but notes variability in distance/intensity to manage fatigue ^[4].

For Heart Health Specifically:

• UT Southwestern recommends 4–5 days of mixed-intensity cardio weekly, incorporating:
• Moderate-intensity (e.g., 30-minute brisk walks) on 2–3 days.
• Vigorous-intensity (e.g., 20-minute HIIT) on 1–2 days.
• Strength training 2 days weekly to support cardiac function ^[9].
• Research highlights that consistent aerobic exercise can reverse sedentary lifestyle effects, even in middle-aged adults ^[9].

Special Considerations:

• Disabled adults or those with chronic conditions: Follow the same 150-minute guideline but adapt activities (e.g., seated aerobics, water-based exercises) and consult a healthcare provider ^[5][8].
• Pregnant/postnatal women: Aim for 150 minutes weekly unless advised otherwise by a doctor, prioritizing low-impact options like walking or prenatal yoga ^[8].

Key Takeaways for Frequency Adjustment:

• Beginners: 2–3 days weekly, low-moderate intensity ^[6].
• General health: 4–5 days weekly, mixed intensities ^[2][9].
• Athletes: 5–7 days weekly with structured recovery ^[4][7].
• Heart health: 4–5 days, combining moderate/vigorous + strength ^[9].
• Recovery rule: Avoid high-intensity cardio on consecutive days without rest ^[7].