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When we’re trying to lose some weight, get ready for that Summer body, we immediately look to cardio to solve all of our problems. Running, biking, swimming, anything that will help us sweat out the calories. But, exactly how much cardio should you be doing?

While there is no straight-to-the-point answer that fits all body types, athletic abilities, or genetics, it is possible to give a rough estimate of what you need. That being said, regular cardio exercise is definitely an important part of a productive and effective weight loss routine. 

The National Institutes of Health recommend at least thirty to forty-five minutes of moderate-intensity cardio three to five times a week. So, basically this would be some jogging or high-incline walking which can be done on a treadmill. Taking hikes can also be a good way to incorporate the high-incline property to your walks!  

If you’re trying to lose fat and not just weight, a better alternative to cardio is a good HIIT session. High intensity interval training can be done in several ways! It consists of thirty to sixty seconds for each exercise and a minute rest between circuits. You could sprint for thirty seconds, rest for one minute, and do it all over again for a fifteen to twenty-minute period to burn off more calories in a shorter amount of time!

If you have the extra time, you should try to fit in some longer and lower-intensity cardio sessions such as walking or biking, or you can use other machines in your local gym. Full body exercises like rowing and running usually burn more calories than isolated activities like cycling. Each machine in your gym has a calorie burn counter, and the amount of calories you can burn vary per machine. 

However, you can expect to burn off at least five hundred calories per hour. And, that’s just the bare minimum! Each body is different, so you have the potential to burn more depending on your own genetics and the intensity you set for each exercise.

High intensity cardio is shown to burn more calories than strength training if done for the same amount of time. However, you should probably mix the two for a more effective fat-loss routine. Sure, cardio will help you shed the pounds, but it will also help you shed the muscle. 

Whether you’re going through your weight-loss journey or simply trying to shed some pounds for a vacation, don’t forget how important it is to incorporate strength and flexibility exercises into your weekly training. This combination will keep you balanced, strong, and boost your metabolism!