Cardio is king for burning calories and losing weight. But are you doing enough in your fitness routine? We spoke with a fitness professional and learned how long your cardio workouts should be to lose weight, so listen up.
Doing cardio regularly is full of incredible benefits, especially for those looking to get lean and get in shape. Cardio will get your heart pumping and respiratory rate, which will help your body burn fat. It is an effective route to weight management and improved metabolic health.
How Long Should Your Cardio Workouts Be for Weight Loss

Your cardio workouts should last around 30 to 60 minutes to achieve effective weight loss. However, this range may vary depending on the intensity of your workout and your fitness level.
“The duration of your cardio workout is important for two reasons: burning calories and tapping your body’s fat-burning zone,” says Ronny Garcia, CPT, Flashing Fitness. “The longer you exercise, the more calories you’ll burn, which helps create the calorie deficit you need to lose weight. Longer sessions of low-intensity cardio can also help tap into fat stores for get fuel, but that requires longer workouts.”
You should adjust the intensity and duration of your cardio workouts based on your schedule, personal preferences, and fitness level. “Low-intensity cardio, like walking or jogging, primarily uses fat as fuel, but it takes longer to burn calories significantly,” Garcia tells us. “Workouts should be longer, around 45 to 60 minutes, to maximize fat burning while burning the right amount of calories to achieve your goals.”
If you like shorter workouts, Garcia suggests performing high-intensity cardio exercises, like high-intensity interval training (HIIT) or sprinting. These training methods increase your heart rate and burn calories faster, making short durations more productive for those looking to lose weight. “HIIT workouts also create an ‘afterburn effect’ in which the body continues to burn calories after the workout,” adds Garcia.
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In general, Garcia recommends starting with shorter, less intense workouts three times per week and gradually increasing the length and/or intensity of your sessions as you progress. If you’re already at an advanced fitness level, you should do 45 to 60 minutes of low-intensity cardio or 20 to 30 minutes of high-intensity cardio four to five times a week to lose weight.
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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