If you’re trying to build muscle you’ll only want to do 1 or 2 cardio sessions per week , you don’t want to do to much cardio and take yourself from a calorie surplus to a deficit. If you do a longer cardio session, you could burn somewhere in the neighborhood of 500-800 calories, depending on the exact length and intensity level. Then you can build up to adding different types of cardio and strength training at least twice a week. Use the calculator above to determine these numbers (or just subtract your age from 220, then multiply the result by.55 and.80, respectively.) Wondering how much cardio is needed to burn belly fat? For many, eating a nutrient-rich and calorie-appropriate diet and doing about 60 minutes of cardio most days of the week is enough to lose weight. With that in mind, you’ll want to create a workout plan that includes cardiovascular exercise most days of the week and strength training at least two days a week. According to the Center for Disease Control and Prevention (CDC), a 154-pound person can burn anywhere between 140 and 295 calories in 30 minutes doing cardiovascular exercise. After an intense cardio session, you might wonder what foods or drinks to refuel with. Well, you’re in the right place. Today, we’re going to touch on this topic, talk about how much cardio you actually need to do to lose weight, and what you should really be focused on if you want to get lean efficiently. You should also perform strength-training activities that involve all major muscle groups at least two days each week. Ommm... Can Meditation Actually Help Weight Loss? This article explores whether exercise really helps with weight loss. What makes them the best? Cardio exercise is excellent for those people who have heart problems like heart attack , heart failure. That’s why it’s important to stagger your workouts. When you hear the word cardio, do you think of sweat dripping off your forehead while running on the treadmill or taking a brisk walk on your lunch break? I would also recommend weight/resistance training to help build an overall better frame. For extra benefits, consider taking a fitness class that also includes strength training, which will increase the number of calories you burn during the activity and after your workout. Generally, if you’re used to doing steady state cardio then you’re used to walking on the treadmill or riding the bike for about 1 hour at your target heart rate. Cardio machines may include a rower, elliptical, stair climber, upright or recumbent bike, and treadmill. Cardiovascular exercise, also known as aerobic exercise, means that you’re doing an activity “with oxygen.”. Read on to find out more. So, how much cardio do you need to lose weight? How Much Cardio Should I Be Doing? If your goal is to lose one to two pounds a week, you need a deficit of 1,000 calories per day. Starting with just 30 minutes of walking a day can get you going. U.S. Department of Health and Human Services, How to maximize calories burned with different cardio exercises, Center for Disease Control and Prevention, ‘‘Hey Siri, When’s the Best Time to Weigh Myself?’’, Curious About Trying Ginger for Weight Loss? Well, it depends, and this is where it gets tricky. Cardio is an excellent way to burn fat and lose weight. https://www.healthline.com/health/how-much-cardio-to-lose-weight High-intensity interval training (HIIT) involves short bursts of intense exercise alternated with recovery periods. For high quality protein powders and supplements I highly recommend MY PROTEINClick on the link below, use code iKNOWSUNNY to get 25% to 40% off! Combining cardio, strength training, and a healthy diet will put you on a path to weight loss. For example, do sprints alternating with jogging intervals on the treadmill for 20 to 30 minutes. To lose weight, you need to create a calorie deficit. But just cardio alone, isn’t ideal for weight loss. Our content does not constitute a medical consultation.