How Much Cardio Should I Do a Week?

Short Answer

For general health, aim for at least 30 minutes a day of whatever cardio you enjoy doing. Walking the dog, the elliptical, stairs, pickleball, hiking, whatever it is. Just get your body moving. It helps your metabolism and does more for your overall body composition than most people realize.

Why “Whatever I Enjoy”?

Because the best cardio is the cardio you’ll actually do every day. A perfect program you hate lasts two weeks. A daily walk with the dog or a pickleball game you look forward to lasts for years. Consistency beats intensity.

What Counts?

Anything that gets your body moving and your heart rate up:

Walking, including walking the dog
The elliptical or a bike
Stairs
Pickleball, tennis or any sport you play
Hiking

Does It Have to Be 30 Minutes at Once?

No. Two 15-minute walks count. What matters is that you move every day.

Why Does It Matter for Body Composition?

Daily movement does more than meets the eye. It burns extra energy every day, which adds up over a week. It helps your metabolism, your heart and your recovery between lifting sessions. Think of it as a steady withdrawal from your daily calorie account that makes everything else easier.

Should Cardio Replace Lifting?

No. Lifting is how you keep and build muscle. Cardio works alongside it. If losing fat is the goal, your nutrition still does the heavy lifting, and cardio helps the math.

What I’d tell you: Thirty minutes a day of something you enjoy. Walk the dog, climb the stairs, play pickleball. Just get your body moving, every day.

Words You’ll Hear

Cardio: Short for cardiovascular exercise. Anything that gets your heart rate up for an extended period.
Body composition: How much of your weight is muscle versus fat. Two men can weigh the same and look completely different.
Consistency: Doing it most days for months. It matters more than how hard any single session is.