How Often Should You Be Doing Cardio?

14 November 2025

Cardio—it’s one of those things you either love or hate. Some people live for the post-run endorphin rush, while others dread the thought of breaking a sweat. But whether you're a fan or not, cardio is essential for heart health, weight management, and overall well-being.

So, how often should you actually be doing it? Is there a magic number that guarantees results? Let’s break it down.

The General Guidelines for Cardio

The American Heart Association (AHA) recommends adults get at least:

- 150 minutes of moderate-intensity cardio per week (like brisk walking, cycling, or swimming)
- 75 minutes of high-intensity cardio per week (like running, HIIT workouts, or jump rope)
- OR a combination of both spread throughout the week

At first glance, that might sound like a lot. But when you break it down, it’s really just 30 minutes a day, five days a week—totally manageable!

But does this recommendation apply to everyone? Not necessarily. The ideal frequency of cardio depends on your goals, fitness level, and personal preferences.

How Often Should You Do Cardio Based on Your Goals?

Since everyone works out for different reasons, your cardio routine should align with your specific fitness goals.

1. For General Health & Longevity

If you’re just looking to stay healthy and keep your heart in top shape, aim for the basic guidelines:

✅ 30 minutes of moderate cardio, five days a week OR 25 minutes of intense cardio, three days a week

This amount keeps your heart strong, reduces stress, and improves overall endurance without wearing you out.

2. For Weight Loss

Trying to shed some pounds? The more you move, the better. While diet plays a major role in weight loss, cardio can boost calorie burn and create the deficit needed to drop weight.

🏃‍♂️ 4-6 days of cardio per week, 30-60 minutes per session
🔥 A mix of moderate and high-intensity workouts will help burn fat more efficiently

If you're short on time, high-intensity interval training (HIIT) can be a game-changer. HIIT workouts typically last 15-30 minutes but torch calories at an insane rate—even after you're done.

3. For Muscle Gain

If your primary goal is gaining muscle, you don’t want excessive cardio to interfere with strength training. But, you shouldn’t skip it completely—cardio improves circulation and aids muscle recovery.

💪 2-3 days per week of low to moderate-intensity cardio (20-30 minutes per session)
🚴‍♂️ Stick with low-impact activities like cycling or walking to prevent muscle breakdown

Too much intense cardio can hinder muscle growth by increasing calorie expenditure and breaking down muscle tissue—so balance is key.

4. For Endurance and Performance

Training for a marathon or just want to boost stamina? You’ll need to ramp up your cardio sessions.

🏃 4-6 days per week, with a mix of short and long-duration sessions
⚡ Include interval training, long-distance workouts, and recovery days to avoid burnout

Endurance athletes should focus on gradually increasing workout duration and intensity while incorporating strength training for muscle support.

The Best Types of Cardio for Different Fitness Levels

Not all cardio is created equal. The type you choose should match your fitness level, goals, and interests.

Beginner-Friendly Cardio

If you’re new to exercise, start with low-impact options:
✔ Brisk Walking – Easy on the joints, yet effective
✔ Swimming – A full-body workout without high impact
✔ Cycling – Great for endurance and leg strength

Intermediate-Level Cardio

Once you’re comfortable with consistent movement, step it up with:
🔥 Jogging or Running – Higher calorie burn, improved endurance
🔥 Jump Rope – Fun, efficient, and great for coordination
🔥 Hiking – A natural way to challenge your legs and lungs

Advanced Cardio Workouts

For those who want to seriously push their limits:
💪 HIIT Workouts – Fast-paced, high-calorie burn
💪 Sprints – Improves speed and power
💪 Rowing Machine – A full-body challenge that engages multiple muscles

The trick is to choose exercises you enjoy—because if you hate every second of it, you’ll never stick with it.

How to Avoid Overdoing It

More isn’t always better when it comes to cardio. While some people thrive on daily workouts, others burn out, feel fatigued, or hit a plateau.

Here are some signs you're doing too much cardio:
🚨 Constant fatigue and sluggishness
🚨 Increased hunger and cravings
🚨 Muscle soreness that won’t go away
🚨 Lack of progress despite frequent workouts

If you notice these, take a rest day or reduce the intensity. Your body needs recovery time just as much as it needs movement.

👉 Rule of thumb: Listen to your body! Some weeks, you might feel great doing cardio every day; other times, you might need to cut back.

Tips for Sticking to a Cardio Routine

Making cardio a habit can be tough, especially if you find it boring. Here’s how to stay consistent:

✔ Find activities you enjoy – Hate running? Try dancing!
✔ Mix it up – Keep things interesting with different workouts
✔ Set realistic goals – Start small and build up
✔ Work out with a friend – Accountability makes a huge difference
✔ Track your progress – Seeing improvements keeps you motivated

Remember, the best cardio routine isn’t the one that looks perfect on paper—it’s the one you can stick to long-term.

Final Thoughts

So, how often should you be doing cardio? The answer depends on your goals and fitness level. For general health, 3-5 days a week is ideal. If you're aiming for weight loss or endurance, you’ll need more. And if muscle gain is your priority, keep cardio to a minimum while focusing on strength training.

Whatever your routine, consistency is key. Find workouts you love, listen to your body, and stay committed—your heart (and body) will thank you!