Cardio reigns supreme when it comes to burning calories and shedding pounds. But are you including enough in your workout routine? We spoke with a fitness expert to find out just how long your cardio sessions should be for optimal weight loss—here’s what you need to know.
Incorporating regular cardio into your routine offers incredible benefits, especially for anyone aiming to slim down and boost fitness. Cardio elevates your heart and breathing rates, which helps your body burn fat more effectively. It's a powerful tool for weight management and improved metabolic health.
How Long Your Cardio Workouts Should Be for Weight Loss
For effective weight loss, aim for cardio sessions lasting around 30 to 60 minutes. The ideal duration can vary based on your workout intensity and fitness level.
"The length of your cardio workout matters for two main reasons: calorie burn and reaching your body's fat-burning zone," says Ronny Garcia, CPT, of Blink Fitness. "Longer workouts help you burn more calories, which creates the calorie deficit needed for weight loss. Low-intensity cardio sessions can tap into fat stores for fuel but generally require a longer duration."
Adjust your cardio's intensity and duration to suit your schedule, preferences, and fitness level. "Low-intensity cardio, like walking or jogging, primarily uses fat as fuel but requires longer sessions—around 45 to 60 minutes—to maximize fat burning and meet calorie goals," Garcia explains.
For those who prefer shorter workouts, Garcia recommends high-intensity options, like high-intensity interval training (HIIT) or sprints, which rapidly elevate your heart rate and burn calories more efficiently. "HIIT also triggers an 'afterburn effect,' where the body continues burning calories after the workout," Garcia adds.
Garcia generally suggests starting with shorter, less intense sessions three times a week, gradually increasing duration and intensity over time. For advanced exercisers, aim for 45 to 60 minutes of low-intensity cardio or 20 to 30 minutes of high-intensity cardio four to five times weekly for optimal weight loss.