December 5, 2025
Use this guide to set the right cardio dose for overall health and for losing body fat. We translate research into clear weekly minute targets, intensities, and practical routines.
For health, aim for 150–300 minutes of moderate or 75–150 minutes of vigorous cardio per week; the first 150 minutes deliver the biggest return.
For fat loss, diet creates most of the deficit; add 150–300 minutes of cardio or 2,000–3,000 extra daily steps to accelerate results.
Intervals improve fitness fast with less time, but steady-state and steps usually burn more total calories per week.
Choose the lowest dose that fits your week consistently; consistency beats sporadic high-volume efforts.
Recommendations are based on major guidelines (e.g., WHO/ACSM) and meta-analyses on cardiorespiratory fitness, cardiometabolic risk, and weight loss. Intensity buckets are defined by the talk test, RPE 1–10 scale, and typical heart-rate reserve percentages: moderate ~64–76% HRmax or RPE 4–6 where you can talk but not sing; vigorous ~77–95% HRmax or RPE 7–9 where speech is broken. Rankings weigh: health benefit per minute, expected VO2max and risk reduction, net energy impact for fat loss, sustainability, and injury risk.
People often overestimate cardio needed for fat loss and underestimate how little is needed for major health benefits. Clear weekly targets let you train smarter, save time, and stay consistent.
Moving from zero to this level yields the largest relative reduction in all-cause mortality and chronic disease risk per minute invested.
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Delivers comparable or greater VO2max gains in less time than steady-state, with strong cardiometabolic benefits.
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Nutrition drives most fat loss; cardio accelerates results, preserves fitness, and supports appetite regulation.
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Higher total expenditure can produce modest fat loss, but compensation (increased hunger, lower spontaneous activity) often blunts results.
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The first 150 minutes of moderate cardio (or 75 minutes vigorous) deliver outsized health benefits; additional minutes still help but with diminishing returns.
For fat loss, cardio is an accelerator, not the engine; pairing a calorie deficit with 150–300 minutes/week or higher NEAT beats cardio-only approaches.
Intervals buy time efficiency and fitness, while steady-state and steps typically win on weekly calorie total and recovery friendliness.
Sustainability trumps perfection: the best plan is the one you can repeat for months without injury or burnout.
Three 20-minute sessions: Day 1 brisk walk (RPE 5), Day 3 intervals on bike 5×2 minutes hard (RPE 8), Day 5 brisk walk (RPE 5). Add 7,000+ daily steps.
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Two 30–35-minute moderate sessions (RPE 5–6) + one 20–25-minute interval session (RPE 7–8). Aim 8,000–10,000 steps/day.
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Four 40–45-minute moderate sessions (RPE 5–6) or 3 moderate + 1 interval. Align with a modest calorie deficit and sufficient protein.
Moderate: can talk, not sing. Vigorous: short phrases only. Simple, equipment-free intensity check.
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Moderate RPE 4–6; vigorous RPE 7–9. Use perceived effort to self-regulate on hills, heat, or fatigue days.
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Moderate ~64–76% HRmax; vigorous ~77–95% HRmax. Warm up 5–10 minutes; cool down 5 minutes.
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Frequently Asked Questions
No. Over weeks, fat loss depends on total calorie deficit, not whether you ate before. Choose fed or fasted based on comfort and performance. If fasted, keep intensity moderate and ensure protein and calories later in the day.
Both matter. Resistance training improves strength, bone density, and metabolic health. Cardio uniquely boosts VO2max and endurance and is strongly linked to longevity. Aim for 2 strength sessions plus the cardio doses outlined.
For health, 7,000–10,000 steps/day is a solid target, especially coming from lower activity. For fat loss, add 2,000–3,000 steps/day above your baseline to increase weekly energy expenditure sustainably.
No. HIIT is time-efficient for fitness but does not outperform steady-state for fat loss when weekly calories are matched. For larger weekly burn with low fatigue, prioritize steady-state and daily steps, with intervals 1–3 times weekly if you enjoy them.
Choose low-impact options like cycling, swimming, rowing, or elliptical. Accumulate 150–300 minutes/week at RPE 3–5, split into shorter bouts if needed. Increase steps on soft surfaces and consider footwear or orthotics as advised by a professional.
For health, 150 minutes moderate or 75 minutes vigorous per week delivers most of the benefits. For fat loss, let nutrition lead and layer in 150–300 minutes of cardio or a meaningful step increase for sustainable momentum. Pick the smallest effective dose you can repeat weekly, monitor recovery, and adjust volume upward only when consistency is locked in.
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Adds incremental risk reduction and fitness on top of the minimum, but with diminishing returns per minute.
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Accessible pathway to lower mortality and cardiometabolic risk, especially from low baseline activity.
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Similar benefits to brisk walking with lower orthopedic stress, improving adherence for some populations.
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High adherence and low fatigue make daily movement a reliable calorie sink with minimal recovery cost.
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Time-efficient with fitness benefits; total weekly calorie burn is often lower than steady-state unless sessions are extended.
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High calorie burn but elevated hunger, injury risk, and adherence challenges lower long-term success.
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Five 50–60-minute moderate sessions. Keep at least two easy days. Monitor appetite and joints; consider deload weeks every 4–6 weeks.
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Three 40-minute cycling or pool sessions (RPE 4–5) + two 20-minute walks after meals. Aim 7,000–9,000 steps/day.
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Resting HR elevated 5–10 bpm or unusual fatigue? Swap intervals for an easy session or rest.
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