How much cardio do you need to achieve the desired results?
In modern life, where the to-do list is often full, it is not easy to implement proper cardio training into your daily routine. Experts recommend staying calm and instead of seeing cardio as just another must-do task, first understand what is meant by cardio and how long it should be done based on your goals.
Contents of the article:
according to the recommendations of the World Health Organization, to maintain heart health and reduce the risk of developing chronic diseases, it is necessary to pay attention to exercises moderate-intensity exercise (such as brisk walking) for at least 150 minutes weekly, or vigorous-intensity aerobic exercise (such as running) for at least 75 minutes weekly. This could be as simple as a 30-minute walk five days in a row. Moreover, time spent walking a pet or traveling to and from work also counts as part of the activity!
However, it is important to consider that such recommendations are general in nature and do not take into account the individual characteristics of the body, and also serve as a guideline for starting training activities.
If you have specific goals – be it developing endurance, losing weight or gaining muscle mass — you need to determine the exact volume and intensity of cardio that is right for you.
What does cardio training include?
Cardio exercises of different intensity require different amounts of time to achieve results, so it is worth adapting the training process with a focus on your own goals.
It is most effective to combine moderate and high intensity exercise throughout the week. This approach encourages variety in your workouts, helps you accommodate fluctuating energy levels, and balances exercise with your busy schedule.
Before starting a new program, it is important to measure your resting heart rate (HR). For most people, this rate is in the range of 60–100 beats per minute. Heart rate is individual and is affected by age, physical activity and general health. This indicator serves as a starting point for tracking progress: the better the state of the cardiovascular system, the lower the heart rate; for athletes, this indicator can be as low as 35 beats per minute.
To measure your pulse, use your index and middle fingers on your wrist or neck. Count the number of beats in 15 seconds and multiply the result by four.
If you have a fitness bracelet or smartwatch, use it to monitor your heart rate during exercise. This is a convenient way to ensure that you are in the right load zone and working as efficiently as possible without the risk of overwork.
Moderate-level cardio training
This type of cardio exercise is the most popular – it is intense enough to increase heart rate and breathing, but at the same time allows you to talk calmly while moving. It is recommended to perform such training for at least 150 minutes per week, which can be divided into 5 sessions of 30 minutes each.
On a scale of intensity from 1 to 10, where 1 is complete rest and 10 is extreme effort, the average intensity is approximately 5 points. These activities may include walking the dog, leisurely cycling, dancing or playing tennis.
The heart rate during these periods is 60–70% of the maximum heart rate. For one person this might be a brisk walk, while for another it might be a light jog.
The formula used to calculate your maximum heart rate is 220 minus your age. If you are, for example, 35 years old, the maximum would be 185 bpm (220-35), and the target range of 60-70% would be 111-130 bpm.
High impact cardio
This type of activity requires a lot of effort – on the above scale they are rated from 7 points and above. Such workouts are suitable for those who have little time, but want to get the maximum effect: sprints, HIIT interval training or fast cycling. Due to the intensity, 75 minutes of this type of cardio per week is enough to achieve the same results as an average workout.
During intense training, your heart rate should be between 80 and 90% of your maximum. For a 35-year-old person, this is 148–166 beats per minute.
Minimum amount of cardio exercise
As mentioned, the required amount of cardio depends on age, fitness level, and health status. However, regularly performing a certain amount of cardio is essential for maintaining health.
Keep the following principles in mind:
- Cardio workouts should be distributed evenly throughout the week. Don’t try to do everything at once!
- Short bursts of 10 minutes or more are also important—every hour counts.
- Cardio is one element of a comprehensive physical activity. Strength training at least twice a week is recommended in addition.
Cardio for beginners
For those just starting out and perhaps without any previous exercise experience, 20 minutes of moderate exercise four times a week will be sufficient. This could be regular walking, dancing in the kitchen, or walking a pet—the goal is to get your body accustomed to movement. Over time, this duration can be increased to 30 minutes five times a week. The options are very flexible: you can walk, swim, or bike for 20-30 minutes at a time, or divide the activity into shorter periods throughout the day—it all depends on your schedule. As expert Gvozdika emphasized: “This approach helps strengthen the cardiovascular system and increase endurance without overtaxing your schedule.”
It’s also important to focus on proper breathing during cardio to ensure adequate oxygen intake and reduce fatigue. Begin with a warm-up and end with a cool-down—this will help prevent injury and speed up recovery.
Cardio for Maintaining Fitness
Cardio to keep fit
If time is short, you can do intense cardio sessions of 15-25 minutes three to five times a week (for example, running at a fast pace). To recover, it’s important to make physical activity a natural part of your life, so that exercise doesn’t feel like a chore where you have to count the minutes.
It’s also helpful to incorporate interval training into your cardio workouts—periods of increased intensity followed by recovery. This helps add variety to your workouts and improves your metabolism.
Don’t forget to stay properly hydrated before, during, and after your workouts—water is essential for maintaining performance and preventing dehydration Cardio for Endurance
if you’re looking to improve your endurance or preparing for a sporting event, experts recommend increasing your moderate-intensity cardio to 300 minutes per week (5-6 days) or 150 minutes of intense cardio.
Cardio to Increase Endurance
For 5K runs and other events, it’s recommended to create a clear training plan or consult with a trainer to accelerate progress.
Also, focus on recovery: adequate sleep, a balanced diet, and relaxation techniques (stretching, yoga) will help avoid overtraining and improve results. Cardio for Weight Loss
The priority for weight loss is a comprehensive approach: proper nutrition,
strength training, and consultation with a doctor or specialist. Cardio plays an important, but only partial, role in achieving safe and sustainable weight loss.
Cardio for Endurance
If you want to improve your endurance or are preparing for a sporting event, experts recommend increasing your moderate-intensity workouts to 300 minutes per week (5-6 days) or 150 minutes of intense exercise.
Moderate-intensity cardio workouts are best scheduled for 40-60 minutes, 5 days a week. You don’t have to do them all in one session—you can break them up into several shorter sessions: two for 20 minutes, three for 15 minutes. Over time, adding one longer workout—60-90 minutes—will significantly improve your endurance.
For 5K runs and other events, it’s recommended to create a clear training plan or consult with a coach to accelerate progress.
Also, focus on recovery: adequate sleep, a balanced diet, and relaxation techniques (stretching, yoga) will help avoid overtraining and improve results.
Cardio for weight loss
The priority for weight loss is a comprehensive approach: proper nutrition, strength training, and consultation with a doctor or specialist. Cardio exercises play an important, but only partial, role in achieving safe and sustainable weight loss.
For successful weight loss, it’s recommended to do approximately 50-60 minutes of cardio and strength training per day, at least five times per week, starting with a manageable and achievable workout plan. Instead of focusing solely on duration, aim for 20-30 minutes daily, combining workouts of varying intensity. Incorporating two to three strength training sessions per week and a balanced diet will help you achieve your desired results.
If time is short, try breaking your workout into shorter segments: for example, a brisk 10-minute walk in the morning and a brisk workout or bike ride later in the day. Even small efforts make a difference and contribute to progress—gradual, confident steps will lead to long-term success without feeling overwhelmed.
In fact, incorporating cardio into your daily routine in easier, more convenient ways—taking the stairs instead of the elevator, walking during calls, or parking a little further than usual—will make the process less grueling. While intense workouts like sprints and HIIT raise your heart rate, moderate-intensity exercise also provides numerous benefits. Remember: any movement is better than no movement, and the key is to tailor your workout routine to your body’s benefits.
Using modern gadgets and activity tracking apps is also helpful—they help you stay motivated and see your progress. Don’t be afraid to switch up your activities to keep your workouts interesting and varied.
Three effective types of cardio workouts for different goals
Not sure where to start? Try these three dynamic and effective cardio workouts:
- Stair Stepper. Start at level 5 and increase the resistance level by one every five minutes. You’ll quickly start sweating because each step actively engages your leg muscles, which simultaneously strengthens your core.
- Treadmill. Start running at a 1% incline, increasing the incline by 1% every minute until you reach 15%. By the end of the workout, you’ll be drenched in sweat!
- Aerial Bike. Alternate 30 seconds of maximum sprinting with 30 seconds of easy pedaling to recover. Continue these intervals for at least 5 minutes. This workout is challenging, but very effective.
