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How Many Minutes a Day Should I Exercise to Lose Weight?

Published in Health & Fitness 2 mins read

There's no one-size-fits-all answer to this question, as the amount of exercise needed for weight loss varies depending on several factors, including your:

  • Current weight and body composition: The more you weigh, the more calories you'll burn with exercise.
  • Activity level: If you're already active, you'll need to exercise more to see results.
  • Dietary habits: Exercise is only one part of the equation. Weight loss requires a calorie deficit, which means burning more calories than you consume.
  • Individual goals: How much weight you want to lose and how quickly will affect your exercise needs.

General Guidelines:

  • Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. This is the recommended amount for overall health benefits.
  • To lose weight, you may need to increase your exercise to 300 minutes of moderate-intensity aerobic activity or 150 minutes of vigorous-intensity aerobic activity per week.
  • Combine aerobic exercise with strength training at least two days a week to build muscle and boost your metabolism.

Examples of Moderate-Intensity Aerobic Activity:

  • Brisk walking
  • Cycling at a moderate pace
  • Swimming laps
  • Dancing

Examples of Vigorous-Intensity Aerobic Activity:

  • Running
  • Jumping rope
  • High-intensity interval training (HIIT)
  • Swimming at a fast pace

Remember: Consult with your doctor before starting any new exercise program, especially if you have any health concerns.

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