For most healthy adults, the recommended amount of cardio exercise per week is:
-
At least 150 minutes of moderate-intensity aerobic activity (such as brisk walking)
OR -
At least 75 minutes of vigorous-intensity aerobic activity (such as running)
OR -
An equivalent combination of moderate and vigorous activity
Additional details include:
- For weight loss, aiming for about 250 minutes (around 4 hours) of cardio per week, spread over at least five days, is suggested to burn calories effectively
- For improved endurance or specific training goals, 300 minutes of moderate or 150 minutes of vigorous cardio weekly may be appropriate, with sessions of 40 to 60 minutes five days a week
- Cardio sessions can be broken into shorter increments throughout the day (e.g., multiple 10-15 minute walks) and still count towards the total
- It is important to include at least one rest day per week for recovery, though active recovery like light walking is encouraged on rest days
- Strength training should complement cardio, with recommendations of two strength sessions per week alongside cardio
In summary, a good baseline is to aim for about 150 minutes of moderate cardio or 75 minutes of vigorous cardio weekly, adjusting based on your fitness goals, health status, and preferences.
