How Much Cardio Per Week Do You Need?
Updated
Short answer
The WHO recommends adults do 150 to 300 minutes of moderate aerobic activity (such as brisk walking) or 75 to 150 minutes of vigorous activity (such as running) a week, or a mix, plus muscle strengthening on two or more days. Australia's guidelines say the same. More than 300 minutes brings additional health benefits.
What counts as moderate or vigorous
| Intensity | Talk test | Examples |
|---|---|---|
| Moderate | You can talk but not sing | Brisk walking, easy cycling, doubles tennis, swimming at an easy pace |
| Vigorous | Only a few words before a breath | Running, fast cycling, team sports, HIIT |
One minute of vigorous activity counts roughly the same as two minutes of moderate activity.
Sample weeks
- Walker: 30-minute brisk walk 5 days a week (150 minutes) plus 2 strength sessions.
- Busy: 3 × 25-minute runs or HIIT sessions (75 minutes vigorous) plus 2 strength sessions.
- Team sport: two trainings and a game usually covers it; add 1 to 2 strength sessions.
Frequently asked questions
Does lifting weights count as cardio?
Not usually towards the aerobic target, but it covers the separate muscle-strengthening recommendation. Fast circuits can raise your heart rate enough to count partly.
Do short bouts count?
Yes. The 2020 WHO guidelines dropped the old 10-minute minimum: all activity counts.