To lose weight through cardio exercise, the general recommendation is to aim for:

• 150 to 300 minutes per week of moderate-intensity aerobic activity (such as brisk walking, light biking, or dancing), or
• 75 to 150 minutes per week of vigorous-intensity aerobic activity (such as running, hiking, or fast cycling)

This translates to about 30 to 60 minutes of cardio most days of the week , ideally 3 to 5 days weekly, depending on your fitness level and goals

. For example, doing 30 to 45 minutes of cardio 4 to 5 days a week is a common approach to promote fat loss

. To effectively lose weight, cardio should be combined with:

• A calorie deficit through diet (burning more calories than consumed)

• Strength training 2 to 3 times per week to build muscle and boost metabolism

• Rest days or active recovery to prevent overtraining

The amount of cardio needed varies based on factors like age, body composition, workout intensity, sex, and overall daily activity

. Starting with a manageable routine and gradually increasing duration or intensity is advised. For sustainable weight loss, aim to lose 1 to 2 pounds per week, which generally requires a daily calorie deficit of 500 to 1,000 calories through a combination of diet and exercise

. In summary:

• Minimum cardio for weight loss: 150 minutes moderate or 75 minutes vigorous aerobic exercise weekly.
• Optimal cardio for weight loss: 30-60 minutes per session, 3-5 days per week.
• Combine cardio with strength training and proper diet for best results.
• Adjust based on personal factors and progress.

This approach aligns with guidelines from the CDC, Mayo Clinic, and other health authorities