How much cardio to lose weight: 30, 45 or 60 minutes?
Recommended minutes per week, how long each session should be, intensity (zone 2 or intervals) and why 10 minutes isn't enough to lose fat.
What the guidelines say
The World Health Organization recommends 150 to 300 minutes a week of moderate aerobic activity for adults. For meaningful weight loss, the American College of Sports Medicine points to more than 250 minutes a week, always combined with a moderate calorie deficit.
Why 10 minutes isn't enough
Any movement counts for health, but for fat loss the weekly total is what matters. Ten minutes after 3 workouts is 30 minutes a week, five times less than the recommended minimum. With 30 to 45 minutes per session and 4 workouts you reach 120–180 minutes; adding walks on rest days takes you past 250.
Intensity: zone 2 or intervals?
Your base should be moderate cardio (zone 2, about 60–70% of max heart rate): you can talk but not sing. You can keep it up for 30 to 60 minutes, recover quickly and it doesn't drain strength from lifting. Short, hard intervals can be added once or twice a week if you already have a base and no health limitations.
Cardio doesn't replace lifting or nutrition
The calorie deficit is what makes fat go down; cardio adds to that deficit and strength training protects muscle mass. All three together give the best results. An hour of cardio won't make up for eating well above what you burn.
How FitHandy applies this
If your goal is fat loss, the cardio at the end of each workout has a 30-minute minimum (20 from age 70 or with light intensity in the screening) and you can choose 40, 45 or 60. The app shows your weekly minutes and intensity always stays within the safe limit for your age.
Frequently asked questions
Is it better to do cardio before or after weights?
After. That way you start the strength exercises with energy and good form; the 5–10 minute warm-up beforehand already prepares your body.
Does walking count as cardio?
Yes, brisk walking is moderate activity. Walking 30 to 45 minutes on non-training days is one of the easiest ways to reach 250 minutes a week.