How much cardio should you be doing to lose weight?

By June 18, 2019 July 22nd, 2019 No Comments

Hey friend!

I know there is a lot of information out there about what you should do to lose weight. Every one has an opinion, am I right?

A lot of times when I meet a woman who is coming to me to help them lose weight they have a preconceived belief that they have to do a ton of cardio every day in order to lose the weight. That usually intimidates them and stops them before they even start because… who the heck wants to kill themselves with cardio?

No thanks!

Yes, cardio is important for losing weight, but so is strength training (which is way more fun and effective)

Cardio can be done in a number of ways to be effective.. You could do 10 minutes a day every day or you could do 30 minutes 3 times a week.

It is really dependent on your preferences and your schedule.

What I do NOT suggest (for most people) is to exceed 1 hour of cardio more than 3 times a week. Your heart is a muscle that needs rest just like the other muscles in your body.

The above suggestions for cardio is in ADDITION to strength training.

I suggest strength training at least 3 times a week for 30 minutes or more in order to see the most benefits.

Here is an example of a fitness plan I would make for a client…

Day 1 – strength train lower body

Day 2 – 30 min steady state cardio

Day 3 – strength train upper body

Day 4 – 30 min HIIT cardio

Day 5 – Rest (light cardio/yoga/stretch)

Day 6 – strength training/cardio mix (HIIT style)

Day 7 – Rest (light cardio/yoga/stretch)


For someone who only wants to workout 3 days a week….

Day 1 – strength train lower body 30-45 min finish with 10 min cardio

Day 2 – rest

Day 3 – strength train upper body 30-45 min finish with 10 min cardio

Day 4 – rest

Day 5 – strength train full body 30-45 min finish with 10 min cardio

Day 6 – walk outside/do something active with family

Day 7 – walk outside/do something active with family


So, in short, my answer is you can do shorter spurts of cardio more often or do longer spurts less days a week.

A key takeaway I want you to get from this is to not kill yourself with cardio! Don’t overdo it. Find a cardio plan that you can stick to for the next 6-12 months consistently

And also…. strength training is arguably more important in losing weight than cardio, so if you have to only choose one… choose strength training 😉


Want me to send you custom workout programs to your phone each week and actually hold you accountable to get them done?? Email me to get started for free today at coachsarah@gem-fitness.com

Want to join the exclusive Gem Fitness accountability community? Email me for more info at coachsarah@gem-fitness.com

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