Skip Nav
How to Lose Belly Fat in 30 Days
Weight Loss
Want to Lose Belly Fat in a Month? It's Possible — Here's How to Do It
27-Kilo Weight Loss After PCOS Diagnosis
Weight Loss
Sara Went From a Size 12 to a Size 2 by Doing 2 Incredibly Simple Things
Intermediate Workouts
A Total-Body Workout With Just 6 Moves
How Quiting Snooze Button Makes You Feel
Healthy Living
I Quit My Snooze Button, and I Might Be a Different Person Now
Can You Drink Coffee During Intermittent Fasting?
Healthy Living
Doctors Agree: Coffee Can Help You Power Through an Intermittent Fasting Slump

How Much Cardio Per Week For Weight Loss?

A Trainer Reveals How Much Cardio You Should Do Per Week to Lose Weight

Photographer: Ericka McConnell

When it comes to losing weight, you already know that exercise is an important factor in the weight-loss process, along with eating well, managing stress, and getting enough sleep. And while cardio and weight training can both lead to weight loss, getting your heart rate up and sweating will certainly burn calories and help you achieve your goals.

But how much cardio should you be doing each week to see the number on the scale drop? Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios, told POPSUGAR you should be doing 300 minutes of cardio a week.

That comes out to one hour, five days a week. And if that sounds like a lot, don't let that number intimidate you; an hour of cardio doesn't have to be an intense Spin class or a long HIIT workout. It just needs to be continuous cardio at a moderate level (think: lower-intensity steady-state exercise, or LISS). It should be at about 60 to 70 percent of your max heart rate.

He also said you can break it up throughout the week. Instead of an hour at a time each day, maybe you go for a walk for 30 minutes in the morning and ride your bike for 30 minutes in the evening. It's all about keeping your body moving and raising your heart rate from resting level.

And, of course, cardio shouldn't be your only form of exercise; mix it up with some weight training for a well-rounded workout that will torch fat and build lean muscle.

Image Source: POPSUGAR Photography / Ericka McConnell
More from POPSUGAR
From Our Partners
Is Diet More Important Than Exercise For Weight Loss?
Healthy Eating Tips to Reduce Belly Fat
Best Way to Reduce Hunger
How to Break a Fat-Loss Plateau
How to Lose Belly Fat in 30 Days
What Foods Cause Belly Fat?
How Much Weight Can I Lose by Walking 5 Miles a Day?
What to Eat at Every Meal to Lose Weight
Different Types of Belly Fat
Best Cardio For Belly Fat
27-Kilo Weight Loss After PCOS Diagnosis
Macro Meal Plan Recipes For Weight Loss
From Our Partners
Latest Health & Fitness
All the Latest From Ryan Reynolds