How Much Cardio Should I Do When Working Out to Lose Some Weight?

Run a 12-minute mile to burn calories quickly.

Higher-Intensity Cardiovascular Exercise

A person who weighs 155 lbs. burns 298 calories during a 30-minute run at a speed of five miles per hour. During a 30-minute session on a bicycle at a moderate pace, a 155-lb. person rids himself of 260 calories. An elliptical trainer and ski machine burn over 330 calories in the same amount of time.

Sports and Low-Intensity Exercise

A 155-lb. person who participates in activities such as volleyball, walking, low-impact aerobics and swimming typically burns between 112 and 223 calories in 30 minutes. These exercises may be safer for the body and will also spur fat loss.

Bottom Line

Because weight loss comes only when you burn more calories than you consume, incorporate a medium-intensity cardiovascular workout into your daily regimen to lose weight. A deficiency of 3,500 calories equals 1 lb. of weight loss. In order to lose 1 lb. a week, decrease calorie consumption by 300 calories and increase cardiovascular exercise to burn 200 extra calories daily.

References

• Harvard: Calories Burned in 30 Minutes of Leisure and Routine Activities
• Runners World: How Many Calories Are You Really Burning?
• Low Fat Lifestyle: Calories
• Ideas for Women: What is Cardiovascular Exercise?