How Much Cardio do I Need to do to Lose Weight?
Cardio is essential in many weight loss journeys. But how much do you need to do? How long? How many days per week? What kind? We’re here to help. Keep reading to learn how much cardio you should do, what kinds, and how often! Plus, check out our post on how to lower bodyfat here!
How much cardio do I need to do?
This is not a simple question and answer. The amount of cardio you need to do depends on many different things including your current weight, your goal weight, and your metabolic rate. There are around 3,500 calories in one pound of body fat. We can use this to help us measure how many calories we need to burn. If your goal is to lose 5 pounds, you will need to burn 17,500 calories. Your body burns calories simply by existing, however. This is called your basal metabolic rate. There are many calculators you can use to calculate this number.
After finding your basal metabolic rate, you can determine how many calories you really need to cut. If you cut out 400 calories per day from your diet, this will add up to 2,800 calories per week, almost 1 pound! Add in some additional cardio and you should lose between 1-2 pounds per week!
Need help cutting calories? You can read our article on 13 easy ways to cut calories here!
What kind of cardio should I do?
Cardio comes in many forms. Running, cycling, swimming, rowing, and many more. So which one should you do? The short answer, there isn’t just one you should do. You should mix different types of cardio into your training plan. This will help to keep your chances of getting injured lower while also working many different muscles in your body.
What’s our favorite form of cardio? Swimming. It’s a full body, low impact exercise!
How long should I do cardio?
The length of your cardio should be determined by your goals and fitness level. If you’re looking to lose weight and are new to fitness, try sticking to 30 minutes of cardio 3-4 times per week for the first few weeks. You can increase to 45 minutes after the first few weeks. If you’re a fitness pro, start by completing 45 minutes of cardio 3-4 times per week, then increasing either the length of each session or number of sessions per week.
Comment your favorite form of cardio below!
