Let’s be real: Cardio is a powerhouse for burning calories and shedding pounds. Whether you’re hitting the pavement for a brisk walk, jog, hike, or cycling session, you’re doing your body a big favor. For example, running at 5 mph for 30 minutes can torch 240 calories for a 125-pound person and up to 288 calories for someone weighing 155 pounds. But if you’re putting in the effort and still not losing weight, you might be wondering what’s holding you back. We’re here to help you uncover the reasons so you can maximize your cardio sessions and reach your goals.
Why Am I Doing Cardio but Not Losing Weight?
If you’re sticking to your cardio routine yet the scale isn’t budging, there are several potential factors at play. Let’s dive into what might be going on.
Your workout isn't the most effective choice for you.
"Cardio has shifted from the trend of short, intense bursts of high-intensity sprints to a focus on steady-state, low-intensity cardio," explains Gabe Gonzalez, master trainer for STRIDE Fitness. "Picture yourself arriving at the gym, setting up on the treadmill, plugging in your earphones, and hitting start. Are you being intentional about what will be most effective for achieving your goals, or are you just chasing a runner's high?"
While both approaches have their merits, one is more effective for goal-oriented results. Gonzalez recommends setting the treadmill to a hill incline of 7 to 10 and maintaining a pace of 3.3 MPH for 30 minutes. "Stick with it, and you’ll see your weight-loss goals gradually become attainable," he says.
You're overdoing it.
How often you perform low steady-state cardio each week is crucial to your success. "If you’re doing it every day, you’ve likely exceeded your limit, and your musculoskeletal system will interpret this as overload—essentially, overtraining," warns Gabe Gonzalez.
Make sure to include one or two rest days in your routine. On these days, you can still stay lightly active with activities like heading outdoors or taking a brisk evening stroll. However, don’t underestimate the value of true recovery. Proper rest and quality sleep are essential for your body to rebuild and progress effectively.
Your daily caloric intake is off.
"With your cardio routine set and recovery days in place, it’s time to focus on your daily caloric intake," says Gabe Gonzalez.
There are plenty of online tools that can help you set a goal based on your weight, gender, and age. "While some options are more detailed, don’t overwhelm yourself—start simple and small," Gonzalez advises. He suggests using an easy-to-navigate macro calculator to get started.
"Once you have your plan, practice consistency and stick to your routine," Gonzalez emphasizes. "Remember, simplicity is key. We often lose motivation when we take on routines or diets that are overly complicated or extreme. KISS—keep it simple, stupid. It may sound silly, but it works!"