If your weekly schedule looks like a jigsaw puzzle, squeezing in both cardio and strength training can be tough. Instead of making cardio feel like yet another looming item on your to-do list, let’s break down exactly what counts as cardio and how much time you need to get it done, based on your goals.
The CDC recommends at least 150 minutes per week of moderate-intensity cardio (like brisk walking) or 75 minutes per week of vigorous-intensity aerobic activity (like running) to promote a healthy heart and reduce the risk of chronic disease. That could look like just 30 minutes of walking five days per week, and yes, the 20 minutes you spent walking your dog plus the 10 minutes you spent cruising to and from your car throughout the day totally count.
Here’s the thing, though: While you certainly don’t need hours of running or back-to-back spin classes to see real health benefits, these guidelines are designed as broad, catchall recommendations for the entire U.S. adult population. They’re a great starting point but not exactly personalized.
If you have specific fitness goals, like improving endurance, losing weight, or building strength, you might need a more tailored approach to figure out how much cardio—and at what intensity—is right for you.
Below, with the help of Corrine Carnation, CPT, a personal and group fitness trainer, let’s figure it out.
Meet the expert: Corrine Carnation, CPT, is a personal and group trainer at Equinox and the creator of Better You, Better Living, a virtual training program.
What counts as cardio?
Not all cardio is created equal—intensity matters. Different levels of cardio intensity require different time commitments to achieve the health and fitness benefits you’re after, so it’s important to tailor your workouts based on your personal goals, says Carnation.
For many people, a combination of moderate and vigorous cardio throughout the week works best. This approach can help keep workouts interesting, accommodate fluctuating energy levels, and balance meeting goals with the time constraints of a busy schedule. Carnation suggests experimenting with different intensities to find what you enjoy most while staying consistent.
Before you dive into a new cardio routine, figure out your resting heart rate (RHR), says Carnation. For most people, it’s somewhere between 60 and 100 beats per minute (BPM). Your RHR is personal—it’s influenced by things like your age, how active you are, and even your overall health—and gives you a baseline to track how your fitness improves over time. In general, the more cardiovascularly fit you are, the lower your RHR—elite endurance athletes can have resting heart rates as low as 35 BPM.
How to find your resting heart rate: Using your index and middle finger, find your pulse (at your wrist or neck). Count the number of beats in 15 seconds, then multiply that number by four, according to the Mayo Clinic.
If you’ve got a wearable device, like a smartwatch or fitness tracker, use it to track your cardio! It’s an easy way to keep tabs on your heart rate and make sure you’re staying in the right zone to make the most of your workouts without second-guessing yourself, says Carnation.
Moderate-Intensity Cardio
This is the most common level of cardio exercise, which involves working hard enough to noticeably quicken your heart rate and breathing but not so hard that you can’t carry on a conversation, according to the American Heart Association (AHA). Aim for at least 150 minutes per week of moderate cardio, which can be broken down into 30-minute sessions, five days a week, according to the CDC.
It should feel like about five out of 10 on a scale of exertion, with one being rest and 10 being maximum effort, says Carnation. Some examples include walking your dog, casual bike riding or dancing, and recreational tennis.
During moderate-intensity cardio, your heart rate will typically fall between 60 to 70 percent of your maximum heart rate (MHR), according to the National Strength and Conditioning Association. This might feel like a brisk walk for one person or a light jog for someone who is more accustomed to cardio exercise.
How to find your maximum heart rate: 220 – your age = MHR. For example: if you’re 35 years old, your MHR is 185 BPM (220-35), and 60 to 70 percent of that is 111 to 130 BPM.
Vigorous-Intensity Cardio
Vigorous-intensity cardio, as the name suggests, requires a bit more effort. On the same one-to-10 exertion scale, aim for a seven or above. “This type of cardio is perfect for days when you’re short on time but high on energy,” says Carnation. Think sprint intervals, HIIT workouts, or cycling at a fast pace. Because of the higher intensity, you only need 75 minutes per week of vigorous cardio to achieve the same benefits as 150 minutes of moderate-intensity exercise, according to the CDC.
For vigorous cardio, your heart rate should fall between 80 to 90 percent of your MHR, according to the AHA. Using the earlier example of a 35-year-old, this translates to a target heart rate of 148 to 166 BPM.
The Bare Minimum Cardio You Need
By now it should be clear that the amount of cardio you need to achieve specific health and fitness outcomes varies by age, activity level, and other health factors. However, one thing’s for certain: everyone should be doing some amount of regular cardio to maintain overall health.
Keep in mind the following:
- Cardio sessions should be spread out throughout the week. Don’t do it all at once!
- Even short bursts of activity (10 minutes or more) count—every minute counts.
- Cardio exercise is just one component of a well-rounded fitness routine. Strength training is also recommended at least two days per week.
Here are some general guidelines to follow, based on a few common goals:
Cardio For Beginners
For some—like those who live in big cities and commute to work—30 minutes of brisk walking a day can feel like nothing. For others, it can be a lot.
If you’re starting from ground zero (a.k.a. you don’t have an existing, consistent cardio routine), Carnation recommends aiming for 20 minutes of moderate-intensity cardio a day, four days per week. “Get moving with something simple like walking your dog around the block or dancing while cooking, just get your body used to moving regularly,” she says. As the routine starts to feel easier, work towards increasing to 30 minutes of cardio per day, five days per week.
That can look like walking, swimming, or cycling for 20 to 30 minutes at a time, or you can break it up in shorter intervals spread throughout your day—whatever works for your schedule and preferences! (More on what moderate-intensity cardio looks like in a sec.) “This is enough to boost your cardiovascular health and build stamina without overwhelming your schedule,” says Carnation.
Cardio To Maintain Fitness
To keep up your current level of cardiovascular fitness, the CDC’s recommendation of 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio weekly can work. While this shouldn’t be the only physical activity you’re doing throughout the week, this guideline is suitable for those who are feeling satisfied with their current fitness level and simply want to maintain where they’re at.
If you’re short on time, this can even look like 15 to 25 minute sessions of higher-intensity cardio (like a fast-paced run), three to five days per week. “For those who are in a maintenance phase, it’s best to try to make being active a regular part of your life, so you don’t even have to think about how many minutes you’re doing,” says Carnation.
Cardio For Improved Endurance
For greater health benefits, the CDC recommends increasing to 300 minutes of moderate cardio or 150 minutes of vigorous cardio each week.
If your goal is to boost endurance or prepare for an event (like a race or fitness competition), Carnation recommends 40 to 60 minutes of moderate-intensity cardio, five days a week. This doesn’t have to be done all at once—you can break it into smaller chunks throughout the day, like two 20-minute sessions or three 15-minute walks. “Gradually increase the length of your sessions and consider adding one long cardio session, like 60 to 90 minutes, to really build stamina.” In the case that you’re training for something specific, such as a 5k, half-marathon, or more, consider a weekly training plan or coach to help you ramp things up.
Cardio For Weight Loss
If losing weight is a priority for your health, make sure you have a nutrition and strength training program in place, and that you consult your doctor on your goals and plan. Losing weight requires a gradual, comprehensive approach to achieve safe and sustainable results, and while cardio can be one component of that journey, it’s just one small piece of the puzzle.
That said, to support weight loss, aim for 50 to 60 minutes of a mix of cardio and strength training per day, at least five days per week, starting with a realistic and manageable routine, says Carnation. Instead of focusing on the length of your workouts, aim for 20 to 30 minutes of cardio most days, combining low- and high-intensity activities. “Pair this with two to three strength training sessions per week and a solid nutrition plan to crush your goals,” says Carnation.
If you’re short on time, try breaking this up into smaller chunks, like a brisk 10-minute walk in the morning and a quick HIIT session or bike ride later in the day. Every little bit adds up and contributes to your progress—small, sustainable steps will set you up for long-term success without feeling overwhelming.
The Best Ways To Fit More Cardio Into Your Routine
Before you start overthinking it, know that cardio can come in many forms—the most basic of which is simply walking (you can even throw on a weighted vest to up the ante). It doesn’t have to involve a ton of time or fancy equipment. (Although there is plenty of great equipment to help you clock those cardio minutes if you’re looking for inspiration.) In fact, sneaking cardio into your day in smaller, manageable ways—like taking the stairs, walking while on a phone call, or choosing a further parking spot—can make it feel less daunting.
It also doesn’t have to feel super intense. While vigorous-intensity exercises like sprint intervals and HIIT workouts elevate your heart rate faster and higher, moderate-intensity cardio workouts have plenty of benefits too, says Carnation. Remember: Something is always better than nothing, and tailoring your routine to what feels good for your body is what matters most.
Not sure where to start? Check out the Women’s Health Workout Finder Tool to lock down a routine that fits your goals, equipment preferences, and timeframe.
Here are some common forms of cardio exercises that vary in intensity:
Need a starting point? Try these three quick and effective cardio challenges from Carnation:
- Stair climber: Start at level five and increase by one level every five minutes. You’ll be dripping in sweat in no time, and every step works your lower-body muscles like no other, meaning you’ll also get strengthening benefits.
- Treadmill challenge: Start running at a one percent incline, then increase the incline by one percent every minute until you hit 15 percent. By the end, you’ll be walking and soaked in sweat!
- Air bike: Start with a 30-second all-out sprint followed by 30 seconds of slow, steady pedaling to recover. Repeat this cycle for at least 5 minutes. It’s brutal, but effective.
Bottom line: Anything that elevates your heart rate above resting for the duration of activity qualifies as cardio, so you can pick and choose your favorite way to move and even mix it up in a single session if you prefer variety! By focusing on the minimum duration and intensity needed for your goals, and using your own heart rate as a guide, you can integrate cardio into your routine without feeling like it’s an all-or-nothing effort. And remember: consistency is key.
Rachel Tavel is a doctor of physical therapy, strength and conditioning specialist certified by the National Strength and Conditioning Association, and writer. Her writing has been published in Forbes, Fortune, Men’s Health, Women’s Health, Runner’s World, SELF, Bicycling Magazine, The Huffington Post, and more. She co-authored the book “Stretch Yourself Healthy Guide: Easy Routines to Relieve Pain, Boost Energy, and Feel Refreshed” (Prevention, 2020) and is a Forbes Health Advisory Board Member. Prior to becoming a physical therapist, Rachel was a travel writer living and traveling throughout South America. Connect: , , Email: .
