Setting up an effective cardio workout plan for weight loss can be confusing. Some guidelines say moderate-intensity exercise for 30 minutes five days a week or 20 minutes of vigorous cardio exercise three days a week to reap the health benefits. To lose weight, the American College of Sports Medicine recommends working out for 60 to 90 minutes several days weekly.
The guidelines don't explain how to create a cardio workout plan with a variety of intensities, activities, and durations. If you only do low-intensity workouts, you risk boredom and lagging weight loss. Working harder forces your body to adapt by building more stamina while burning more calories.
Too many high-intensity workouts can lead to burnout, overtraining, or injuries. The key to a well-rounded cardio workout program is to include all levels of intensity each week so your workouts don't get stale and your body isn't always doing the same thing. Variety is key.
Benefits of Cardio
Incorporating cardio workouts into your exercise regime has many benefits and can lead to improved health and well-being.
Lowers Your Risk of Cardiovascular Disease
Cardio exercise is, as the name suggests, a way to benefit your cardiovascular system. Studies show that increased levels of exercise benefit your heart and lower your risk of cardiovascular diseases. A 2021 study found the benefits of physical activity on cardiovascular health are limitless. Study authors found no threshold at which physical activity does not benefit the heart.
Enhances Your Sleep
Sleep and exercise are intricately tied together. Good sleep supports exercise, and regular exercise leads to better sleep. One study found that a 60-minute cardio session can reduce the time it takes someone to fall asleep and improve overall sleep quality.
Boosts Your Mood
A 2019 scientific study explored the effect of physical activity and mood, and found that adding 15 minutes of vigorous activity (such as running) or 60 minutes of lower-impact activity (such as walking) can reduce the risk of depression.
Improves Your Brain Health
Alongside physical benefits, studies show that cardiovascular workouts also aid brain health. One study shows cardiorespiratory workouts—ranging from walking to running and biking—slow the reduction of brain gray matter volume, which happens naturally when we age. By increasing cardio workouts, researchers concluded study participants decelerated brain aging.
Create Your Weekly Cardio Workout Plan
When mapping out your weekly cardio workouts, you'll want to include three intensity zones that hit all your energy systems without overdoing it or spending too much time at an uncomfortable intensity (which may turn you off of exercise). You'll want low-moderate intensity workouts, moderate-intensity workouts, and high-intensity workouts.
Low- to Moderate-Intensity Workouts
This is between 60% to 70% of your maximum heart rate, or a level 4 or 5 on the perceived exertion chart. You should be able to talk easily. This type of workout could be:
Low-intensity exercises should be done at a casual or leisurely pace. These can be great exercises for those with joint issues, as they generally do not require as much stress as high-intensity workouts.
Moderate-Intensity Workouts
This is between 70% to 80% of your maximum heart rate, or a level 5 to 7 on the perceived exertion chart. You should still be able to talk with some effort. Examples of this type of cardio workout:
- Brisk walking
- Step aerobics, Zumba, or other types of aerobics
- Light jogging
By picking up the pace, you can level up the intensity. When performing moderate-intensity workouts, you should work up a sweat. Moderate-intensity workouts can also be sports like tennis that require brief periods of quick movements or sprints.
High-Intensity or Vigorous Workouts
This is between 80% to 90% of your maximum heart rate or a level 8 or 9 on the perceived exertion chart. You should have difficulty talking. Examples:
- Jumping rope
- Running or sprinting
- High-intensity interval training (HIIT)
- High-intensity circuit training
- Tabata workouts
High-intensity workouts pack quick movement into short bursts and are generally followed by brief rest periods—think of boxing drills on a punching bag. While higher in intensity, HIIT workouts tend to feature shorter moments of movement, but at increased power. You should be breathing hard when finishing a high-intensity workout session.
To monitor your intensity, keep track of your target heart rate or use a rating of perceived exertion chart. For convenience, consider a heart rate monitor watch so you can focus on your workout and it can focus on tracking your heart rate.
Sample Cardio Workout
Below is a chart detailing a sample cardio workout plan for a person who exercises six days a week. This is simply an example of how to incorporate different types of cardio workouts into a typical week. Modify your cardio workouts to match your fitness level, time constraints, and preferences.
Day | Intensity | Length | Sample Workouts |
Mon | High intensity | 20-30 min | Sprint interval HIIT workout |
Tues | Moderate intensity | 45-60 min | Brisk walking or jogging |
Wed | Low to moderate intensity | All day | Use a pedometer and try to get 10,000 steps |
Thurs | Moderate to high intensity | 30-60 min | Treadmill workout |
Fri | Moderate intensity | 30-45 min | Cardio endurance intervals |
Sat | Low to moderate intensity | 30-60 min | Walking or a long bike ride |
Sun | Rest | All day | None |
Start slowly if you're a beginner, and work your way up to this level of exercise. How much you need is based on several factors, including your fitness level, age, gender, and goals. Be sure to warm up before each workout and cool down after. Stay hydrated, and stretch after your workouts.
A Word From Verywell
Cardiovascular exercise has many benefits beyond weight loss, such as improved heart health and decreased risk of chronic disease. If weight loss is not your primary goal, you can still garner the effects of these cardio workouts.