How Long Should I Do Cardio to Burn Fat? This is The Right Answer

How Long Should I Do Cardio to Burn Fat? This is The Right Answer
8 min reading time

What thoughts run through your head when you wish to burn fat and be comfy in those outfits? Use the most efficient cardio machines. That’s right, because cardio is a healthy and fast route to achieving your weight loss journey. However, the first question always asked by all before starting a cardio exercise is how long should I do cardio to burn fat?

How much cardio you need to lose weight can vary depending on age, diet, daily activity level, and current weight.

Cardiovascular exercise, also known as aerobic exercise, is a form of exercise that helps burn fat. Still, it also works your legs and upper body heavily, necessitates respiration or controlled breathing, raises your heart rate and maintains it in the aerobic zone for a predetermined period.

Walking, jogging, swimming, cycling, and fitness courses are all common forms of cardio, while rowers, back extensions, pull-ups, ellipticals, stair climbers, and treadmills are all examples of cardio machines.

In this article, I have included the suggested time frame you need to start burning fat with cardio, a 7-day sample of exercises to engage in, and the expected calories to be lost.

How Long Should I Do Cardio to Burn Fat?

There is no straight answer to this question, but experts have suggested you need between 300-400 minutes of cardio exercise weekly to shed fat. Averagely, you’ll need to perform cardio for 30-60 minutes every day if you strive to get rid of body fat.

You can also split this routine into 3, as you don’t have to at it for a stretch. For someone like me who is busy, I prefer doing 15 minutes in the morning and 30 minutes in the evening. This allows my body to get accustomed to the daily routine (I don’t miss them!) Don’t ask about the fat burning; it’s massive.

By my estimations, I have lost about 3000 calories every week for the past eight months. As I said, enormous fat burned. This, however, typically depends on the intensity of the workouts, duration, and weight of the person.

Does Just Cardio Burn Fat?

The National Institutes of Health state that every person’s metabolism is different; hence the amount of calories that must be burned to shed one pound of fat varies. On average, losing 1 pound of weight requires burning 3,500 calories.

However, weight loss cannot be achieved by doing only cardio. Therefore, combining cardio with at least two to three days a week of strength training exercises will boost the number of calories burned and speed up weight reduction.

Strength training promotes muscle growth and keeps your body burning calories throughout the day. So for best results, combine the power of cardio with consistent strength training and a balanced diet.

Having a calorie deficit will also help you lose weight. The number of calories you consume needs to be less than the number you burn. Your willingness to exercise for a minimum of 30 minutes each day for a week will determine how much weight you lose.

How Much Cardio Do You Need To Lose Weight?

For a significant change, the U.S. Department of Health and Human Services advises doing 150 to 300 minutes of moderate-intensity cardio each week (or 75 to 150 minutes of vigorous-intensity cardio).

A brisk stroll that makes you sweat a little and makes your breathing deeper than usual while allowing you to speak still is considered moderate-intensity cardio. On the other hand, vigorous-intensity cardio has a high respiratory rate and effort, which makes it difficult to talk.

Therefore, the absolute minimum you could do to get some cardio in is to walk briskly for 30 minutes five days each week. You might need to walk for longer or try a more strenuous activity. However, it depends on your body.

What Cardio Activities Burn The Most Calories?

If losing weight is your objective, making the most of your workout will depend on your chosen exercises, which should burn the most calories in the shortest time. The more significant muscles in your lower body should be used during moderate to vigorous activities.

According to the Centers for Disease Control and Prevention, a 154-pound person working out for 30 minutes can burn between 140 and 295 calories. The projected number of calories that popular cardio exercises can burn in 30 minutes include:

  • Running (5 mph): 295 calories
  • Walking (3.5 mph):140 calories
  • Dancing: 165 Calories
  • Bicycling (>10 mph): 295 calories
  • Hiking: 185 calories
  • Swimming: 255 calories

Note: Remember that these are only estimations. Your calorie burn will vary depending on your weight and other body-specific factors.

Does Performing One Type Of Cardio Workout Burn Fat?

No! If you work out slowly, you run the danger of becoming bored and possibly losing less weight. Working harder encourages your body to adapt by increasing stamina and calorie expenditure. However, engaging in too many intense workouts might result in injury, overtraining, and burnout.

A well-rounded cardio program must incorporate exercises at varying intensities so that your workouts don’t get boring and your body isn’t constantly performing the same.

Additionally, your body uses a distinct set of muscles for each training. Including a range of workouts in your overall fitness regimen makes sense. Combining cardiovascular exercise with weight training is the best strategy for maximizing weight loss.

To achieve this, think about engaging in aerobic activity on the majority of your days of the week and strength training on at least two of those days. Include two to three different types of aerobic exercise in your cardio routine.

Run one day, swim the next, cycle the day after that, and on the other two days, sign up for two separate fitness classes. If you want additional advantages, consider enrolling in a fitness class incorporating strength training, increasing the number of calories you burn during and after your workout.

Intensity Levels of Cardio Weight Loss Program

You should include three different intensity levels when planning your weekly cardio workouts so that you may work all of your energy systems without going too far or spending too much time at an uncomfortable level.

Low-moderate-intensity, moderate-intensity, and high-intensity exercises are what you need.

  1. Low to Moderate Intensity Workouts

This corresponds to levels 4 or 5 on the scale of exertion chart, or between 60% and 70% of your maximal heart rate. You ought to be able to speak clearly.

You can perform other low-intensity exercises at a leisurely pace. Since they often do not place as much stress on your joints as high-intensity workouts, these exercises can be excellent for those with joint problems.

This type of workout could be:

  • A slow bike ride
  • A leisurely walk
  • A leisurely swim
  • Light strength training


  • Improve your levels of cholesterol
  • Reduce blood pressure
  • Improve your oxygen uptake
  • Are easier on your joints
  • Easily accessible to beginners.


  • Take longer to attain weight loss journey
  • It’s less effective at building bone density.
  1. Moderate Intensity Workouts

This corresponds to levels 5 to 7 on the scale of the perceived exertion chart, or 70% to 80% of your maximal heart rate. With some effort, you should still be able to speak. You ought to sweat when engaging in workouts of moderate intensity. Sports can also include activities of moderate intensity.

Examples of this type of workout:

  • Brisk walking
  • Aerobics such as step aerobics and Zumba or any other.
  • Light jogging
  • Sports like tennis


  • Building muscle
  • Increasing metabolism
  • Easily accessible to beginners
  • Increasing overall fitness


  • Take longer to attain weight loss journey.
  1. High Intensity or Vigorous Workouts

This corresponds to levels 8 or 9 on the scale of the perceived exertion chart and is between 80% and 90% of your maximal heart rate. You ought to struggle to speak. Fast movement is packed into rapid bursts during high-intensity workouts, typically followed by quick rest intervals.

High-intensity interval training (HIIT) workouts are more intense, but they typically involve shorter bursts of movement that are more powerful. After vigorous exercise, your breathing should be intense.

Examples of this type of workout:

  • Jumping rope
  • Tabata workouts
  • Running or sprinting
  • High-intensity interval training (HIIT)
  • High-intensity circuit training


  • Strengthening bones
  • Building muscle
  • Increasing metabolism
  • Increasing overall fitness and stamina.


  • It is not accessible to beginners as it requires a certain fitness level.
  • Increase the risk of injury to joints and muscles.

Note: You can keep track of your intensity as you engage in cardio by checking your target heart rate or using a perceived exertion chart.

7 Days Cardio Weight Loss Sample

Day Intensity Length Sample workouts
Monday High intensity 20-30min Sprint interval HIIT workout
Tuesday Moderate intensity 45-60min Brisk walking or jogging
Wednesday Low to moderate intensity All day Use a pedometer and try to get 10,000 steps
Thursday Moderate to high intensity 30-60min Treadmill workout
Friday Moderate intensity 30-45min Aerobics such as step aerobics and Zumba or any other.
Saturday Low to moderate intensity 30-60min Walking or a long bike ride
Sunday Rest All day None


You may get started by walking for just 30 minutes each day. If you’re a newbie, begin cautiously and increase the intensity of the activity. Your degree of fitness, age, gender, and aspirations, among other things, all influence how much you require. Before and after every workout, make sure you warm up. Continue to drink water and stretch after working out.

Note: The exercises can be changed following your preferences, time limits, and fitness level.


So, instead of asking how long should I do cardio to burn fat? You should become committed to the cardio weight loss process because cardio is a tested route toward shedding fat and pumping up your health level. However, cardio becomes effective with strength training and a healthy diet.






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