To lose weight effectively with cardio, the general recommendation is to perform cardiovascular exercise 3 to 5 days per week, with each session lasting between 30 to 60 minutes. This typically totals about 150 to 300 minutes of moderate-intensity cardio per week, or 75 to 150 minutes if the intensity is vigorous

. Key points include:

• Frequency and Duration: Aim for 30-60 minutes of cardio most days of the week (3-5 days), which aligns with 150-300 minutes weekly for moderate intensity or 75-150 minutes for vigorous intensity

• Intensity: Moderate-intensity activities include brisk walking, cycling, or swimming, while vigorous activities include running, hiking, or high-intensity interval training (HIIT)

• Calorie Deficit: Weight loss depends on creating a calorie deficit-burning more calories than you consume. Cardio helps burn calories, but diet control is essential

• Combining with Strength Training: Adding strength training 2-3 times per week helps build muscle, which can increase metabolism and support long-term weight loss

• Gradual Progression: Start with manageable sessions, such as walking 7,000 steps a day plus 2-3 cardio workouts of 20 minutes, then increase duration or intensity as needed to overcome weight loss plateaus

• Rest and Recovery: Include 1-2 rest days per week to prevent burnout and injury, possibly with light activity like yoga or stretching

In summary, a practical cardio routine for weight loss is about 30-60 minutes per session, 3-5 times a week, combined with strength training and a balanced diet to create a sustainable calorie deficit. Adjust intensity and duration based on your fitness level and goals, and focus on consistency over time