For general health, aim for around 150 minutes of moderate cardio per week. For fat loss, you can add more alongside a calorie deficit, but keep enough lifting to preserve muscle. How much you need depends on your goal.
For health
Roughly 150 minutes of moderate cardio a week is a common general guideline, spread across several sessions.
For fat loss
Cardio helps create a calorie deficit, but the deficit itself drives fat loss. Keep lifting to protect muscle. See cardio vs weights and body recomposition.
For muscle gain
Keep cardio moderate so it does not eat into recovery, and prioritise lifting.
Balance it
Do cardio on separate days or after lifting if building muscle is your priority. See pre-workout for cardio.
Frequently Asked Questions
How much cardio should I do a week?
About 150 minutes of moderate cardio for general health; more for fat loss alongside a calorie deficit.
Does too much cardio hurt muscle gain?
Excessive cardio can eat into recovery. Keep it moderate and prioritise lifting if building muscle.
Is cardio necessary to lose fat?
Fat loss is driven by a calorie deficit. Cardio helps create it, but nutrition matters most.
This article is general fitness information for educational purposes and is not personalized advice. PUROX is a food supplement; follow the recommended serving. Not suitable for those sensitive to caffeine, pregnant or breastfeeding women, or under 18.
