Cardio for Weight Loss: How Much Should You Do It?

Coach Sapna on November 05, 2016

Talking about cardio, it can improve your health and help you lose fat faster, if done the right way. However, if not done properly, it can do the opposite: fail to help you lose weight, affect your health and adversely impact the body composition.


If you are a novice in the world of workout, your biggest dilemma would be 'How Much'? How much cardio should you do to lose weight? Moreover, as you surf the internet to get the right information, the amount of reading material that you are bombarded with can make your head spin. Hence, we are here you help you figure out the right amount of time you should spend exercising to get closer to your fitness goals, one day at a time. So, if you are including cardio for weight loss in your every day routine, here's all you should know:

Burn Calories to Lose Weight

Well, the aim is not only to lose weight for now. Our goal has a broader perspective - to lose fat and to build lean muscle over time.

Overall, weight loss is caused by a calorie deficit - it usually results when more calories are being burned than the calories being consumed. This can be accomplished in a variety of ways, and cardio is just one of them. However, cardio alone may not help if you are aiming to get fitter and healthier: your workout regime should be well-balanced, which includes strength training, flexibility and functional fitness training.

Aim for 30 Minutes and Keep Adding Variety

According to the recommendation of The American College of Sports Medicine, 30-60 minute of cardio, five days a week is great. However, ACSM has
two different recommendations for cardio:

  • 30 to 60 minutes of 'moderate' intensity exercise five days a week.
  • 20 to 60 minutes of 'vigorous' intensity exercise thrice a week.

How to Make your Cardio More Effective

Variety is the spice of life… and of workout routine. Performing same fitness routine every day may make it boring, and not yield desired results. 30 minutes of jogging at the same moderate pace over five days won’t get you anywhere.

Hence, add more variety, and keep increasing the intensity. Try to add some High-Intensity Interval Training (HIIT) workouts or cardiovascular exercises to keep your body constantly challenged: jog for three minutes… sprint for a minute… repeat until you reach 30 minutes. Additionally, be sure you are adding strength training to your routine for a truly balanced approach to fitness. 

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Coach Sapna

PGDM from Kirloskar Institute Of Advanced Management Studies | PGDHRM from Symbiosis | Graduation in Microbiology (Hons) from Delhi University Marketing enthusiast by profession, with the love for interacting with consumers to understand their psychology towards any brand/product. Through my articles, I intend to help all those who are looking for inspiration and happiness in life.