How Long Should Your Cardio Sessions Be?

24 August 2025

Cardio: the necessary evil we all love to hate. Some people swear by daily 10-mile runs, while others break into a sweat just thinking about the treadmill. So, how long should you actually be doing cardio? Should you sprint like you're being chased by a hungry bear, or is a slow, scenic walk enough?

Let's break it down in a way that actually makes sense (and doesn’t involve boring, complicated fitness jargon).

Cardio: The Goldilocks Dilemma

Too much, too little, or just right? The length of your cardio session is like picking the perfect bowl of oatmeal—some people need a hearty helping, while others do better with a few spoonfuls.

The answer depends on several factors, including your fitness goals, experience level, and—let’s be real—how much you actually enjoy cardio (or don’t).

Let’s dive in.

How Long Should You Do Cardio Based on Your Goal?

Not all cardio sessions are created equal. Whether you're trying to shed pounds, build endurance, or just feel less out of breath when climbing stairs, the "right" cardio duration will vary.

1. For Weight Loss

If you're hitting the treadmill to drop a few pounds, the magic number is around 150–300 minutes per week of moderate-intensity cardio (think brisk walking, cycling, or swimming).

That breaks down to:
- 30–60 minutes, 5 days a week
- Or 20–30 minutes, 6 days a week if you prefer shorter sessions

But wait—before you lace up your running shoes and start logging hours on the treadmill, remember that intensity matters just as much as duration. High-intensity interval training (HIIT) can torch calories in just 20–30 minutes per session. So if you're short on time, HIIT might be your new best friend.

2. For General Heart Health

Your heart is a muscle, and—like any muscle—it gets stronger with regular exercise. According to the American Heart Association, you should aim for at least:
- 150 minutes of moderate-intensity cardio OR
- 75 minutes of vigorous-intensity cardio per week

That means a brisk 30-minute walk, 5 days a week is great for keeping your heart happy.

3. For Endurance and Stamina

Trying to build that "I can run a marathon and feel amazing" type of endurance? You'll need longer cardio sessions—think:
- 45–60+ minutes at moderate intensity, 3–5 times per week

Longer sessions help your body adapt by improving oxygen delivery, increasing stamina, and making you feel less like collapsing after a flight of stairs.

4. For Muscle Gain (Without Losing Gains)

If you’re lifting heavy and fear that cardio will eat your muscle gains, don’t worry. You can still do cardio without shrinking into oblivion.

Stick to:
- 15–30 minutes of low to moderate-intensity cardio, 3–4 times a week
- Shorter HIIT sessions (15–20 min) if you want a boost without overdoing it

The goal is to support your cardiovascular health without burning through muscle mass.

The Myth of the "Perfect" Cardio Duration

Now, let’s be real here—people love the idea of a one-size-fits-all magic number. But the truth is, there isn’t one.

Some people thrive on quick, intense sprints; others prefer a leisurely jog in the park. The best cardio duration? The one that suits your lifestyle, goals, and fitness level.

Your workout should feel challenging but sustainable. If you’re gasping for air after two minutes, maybe ease up a bit. If you're scrolling through your phone mid-workout, you probably need to pick up the pace.

Should You Do Cardio Every Day?

Good question! The short answer: It depends.

The long answer:
- If you're doing low-intensity cardio (like walking or light cycling), you can do it every day without any issues.
- If you're doing high-intensity workouts (HIIT, running, or sprints), it's best to give your body at least 1–2 rest days per week to recover.

Overdoing intense cardio can lead to overtraining, fatigue, and even muscle loss—and nobody wants that.

The Best Time to Do Cardio

Morning? Afternoon? Midnight sweat session? When it comes to the best time for cardio, it really boils down to personal preference.

But if you want to maximize results:
- Morning cardio can help kickstart metabolism and burn more fat in a fasted state.
- Evening cardio might help relieve stress and improve sleep quality.

At the end of the day, the best time for cardio is whenever you actually do it. No workout plan works if it just sits in your notes app collecting dust.

How to Make Cardio Less Miserable

Let’s be honest—cardio isn’t everyone’s favorite activity. If you’re one of those rare creatures who love running, congrats! The rest of us need some serious motivation to get through it.

Here’s how to make it less painful:
✔ Find an activity you enjoy – Hate running? Try dance workouts, swimming, or kickboxing instead.
✔ Listen to music or podcasts – A good playlist or true crime podcast can make time fly.
✔ Mix it up – Alternate between steady-state and HIIT to keep things interesting.
✔ Get a workout buddy – Misery loves company, and having a friend makes it way more fun.
✔ Shorten sessions but increase intensity – Don’t have an hour? Go all out for 20 minutes instead.

The key is making cardio feel less like a chore and more like something you actually enjoy (or at least tolerate).

Final Thoughts: Finding Your Cardio Sweet Spot

So, how long should your cardio sessions be? It depends on your goals, fitness level, and what you can stick to.

✦ Want to lose weight? 30–60 minutes, 5 times a week (or 20–30 min of HIIT).
✦ Improve heart health? 150 minutes of moderate cardio per week.
✦ Build endurance? 45–60 minutes of steady-state cardio, 3–5 times a week.
✦ Maintain muscle? 15–30 minutes of light-moderate cardio, 3–4 times a week.

At the end of the day, consistency is king. Whether you’re sprinting, jogging, cycling, or dancing your way through cardio, doing something is always better than doing nothing.

Now, go break a sweat (or at least think about it while eating a snack)!