How Many Days a Week Should I Do Cardio to Lose Weight?

Most people will lose weight with three to five days of cardio exercise per week as long as they watch their diets.

Cardio Five Days a Week

According to the American College of Sports Medicine, healthy adults should perform moderately intense cardio for 30 minutes five days each week. The Centers for Disease Control and Prevention says adults ages 18 to 65 should put in 2 hours and 30 minutes of moderately aerobic activity every week divvied up as desired.

Cardio Three Days a Week

If you perform a vigorous exercise, you need to do 20 minutes three times each week, according to the American College of Sports Medicine. The Centers for Disease Control says adults need one hour and 15 minutes of vigorous intensity every week. A study published in the "International Journal of Obesity" in 2008 found women lost more fat by doing higher intensity exercises.

Bottom Line

To lose weight, increase your exercise to five hours of moderate intensity aerobic activity each week or two hours and 30 minutes of vigorous intensity cardio every week. Three days is sufficient for intense exercisers and five days is sufficient for moderate exercisers. Spread out the rest days for optimal recovery.

References

• American College of Sports Medicine: Guidelines for Healthy Adults under Age 65
• Centers for Disease Control and Prevention: "How Much Physical Activity Do You Need?
• "International Journal of Obesity": The Effects of high-Intensity Intermittent Exercise Training on Fat Loss and Fasting Insulin Levels of Young Women

Resources

• "You on a Diet"; Michael F. Roizen and Mehmet C. Oz; 2006