If your weekly schedule looks like a jigsaw puzzle, squeezing in both cardio and strength training can be tough. Instead of making cardio feel like yet another looming item on your to-do list, let's break down exactly what counts as cardio and how much time you need to get it done, based on your goals.
The CDC recommends at least 150 minutes per week of moderate-intensity cardio (like brisk walking) or 75 minutes per week of vigorous-intensity aerobic activity (like running) to promote a healthy heart and reduce the risk of chronic disease. That could look like just 30 minutes of walking five days per week, and yes, the 20 minutes you spent walking your dog plus the 10 minutes you spent cruising to and from your car throughout the day totally count.
Here’s the thing, though: While you certainly don’t need hours of running or back-to-back spin classes to see real health benefits, these guidelines are designed as broad, catchall recommendations for the entire U.S. adult population. They’re a great starting point but not exactly personalized.
If you have specific fitness goals, like improving endurance, losing weight, or building strength, you might need a more tailored approach to figure out how much cardio—and at what intensity—is right for you.
