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Moderate evidenceWeight loss

Cardio for weight loss

Cardio helps fat loss, but at typical doses it produces only a couple of kilograms on its own; clinically meaningful loss takes high volumes (more than about 250 minutes a week) or a calorie deficit alongside it. HIIT and steady cardio give similar fat loss, with HIIT taking less time.

What the science says

  • Typical amounts of cardio give modest weight loss Moderate evidence

    Swift et al.'s 2014 review concluded that aerobic programs that meet public-health guidelines produce about 2 kg of weight loss on average, with large differences between individuals, unless the volume is very high.

  • More than about 250 minutes a week for meaningful loss Moderate evidence

    The 2009 ACSM position stand (Donnelly et al.) found that 150–250 minutes a week of moderate activity gives only modest weight loss, while more than 250 minutes a week is associated with clinically significant loss and better maintenance.

  • High-volume supervised cardio works without dieting Moderate evidence

    In Midwest Exercise Trial 2 (Donnelly et al., 2013), 141 young adults with overweight burned 400 or 600 kcal per session, 5 days a week, for 10 months without a diet. Those who completed at least 90% of sessions lost 3.9 kg (4.3%) and 5.2 kg (5.7%), while controls gained 0.5 kg.

  • HIIT and steady cardio give similar fat loss Moderate evidence

    Wewege et al.'s 2017 meta-analysis of 13 trials in adults with overweight found no difference between HIIT and moderate continuous training in fat mass or waist reductions, with HIIT needing about 40% less time.

How to apply it

Use cardio to widen the deficit and protect health, combined with a diet and resistance training rather than instead of them.

Health baseline150–250 min/week of moderate cardio
For meaningful weight loss without strict dietingMore than 250 min/week, e.g. 50 min on 5–6 days
Time-efficient optionHIIT 2–3 times/week, e.g. 4–6 × 30–60 s hard with 1–2 min easy
Easiest add-onDaily walking, about 7,000–10,000 steps

Who should be careful

Build volume gradually to avoid overuse injuries, especially with running at higher body weights, and see a physician if exercise brings on chest pain, unusual breathlessness or dizziness. Anyone with diabetes, high blood pressure or another obesity-related condition, a history of eating disorders, who is pregnant or breastfeeding, or who is considering weight-loss medication should plan weight loss with a physician or registered dietitian; this page gives no drug advice.

Frequently asked questions

How much cardio do I need to lose weight?

On its own, more than about 250 minutes a week for clinically meaningful loss. Guideline amounts of 150–250 minutes a week usually give about 2 kg unless you also eat less.

Is HIIT better than steady cardio for fat loss?

No. A meta-analysis of 13 trials found similar fat loss with both; HIIT just takes about 40% less time.

Can cardio work without dieting?

It can at high volumes. In Midwest Exercise Trial 2, burning 400–600 kcal per session 5 days a week for 10 months led to 4–6% weight loss in people who attended at least 90% of sessions.

Scientific references

More on weight loss

  • Rate of weight loss Moderate evidence

    For people who lift, losing about 0.

  • High-protein diet while dieting Strong evidence

    Eating more protein during a calorie deficit helps keep lean mass and gives a small extra fat loss compared with a standard-protein diet of the same calories.

  • Diet breaks and refeeds Moderate evidence

    Planned periods at maintenance calories in the middle of a diet are at least as effective as dieting continuously and may make the diet easier to tolerate.

  • Intermittent fasting Moderate evidence

    Intermittent fasting (5:2, alternate-day fasting or time-restricted eating) works for weight loss about as well as an ordinary calorie-controlled diet, but not better.

  • Low-carb vs low-fat diets Strong evidence

    When calories and protein are similar, low-carbohydrate and low-fat diets produce about the same fat loss over a year or more.

  • Self-monitoring (food logging and weighing) Moderate evidence

    Tracking what you eat and weighing yourself regularly are consistently linked to more weight loss and less regain.