How Much Exercise Per Day To Lose Weight?

Losing weight is a common goal for many people, and exercise can be an important tool in achieving that goal. But how much exercise do you need to do per day to lose weight? The answer may vary depending on various factors such as age, gender, current weight, and overall health status. In this blog post, we’ll explore the recommended amount of exercise for weight loss and the different types of exercise that can help you shed those extra pounds.

Understanding the Basics

When it comes to weight loss, it’s important to understand the basics. To lose weight, you need to create a calorie deficit, which means you need to burn more calories than you consume. Exercise can help you achieve this by increasing your energy expenditure, but it’s important to note that exercise alone may not be enough. You also need to focus on your diet and make sure you’re eating a healthy and balanced diet that supports weight loss.

Recommended Amount of Exercise for Weight Loss

The American College of Sports Medicine (ACSM) recommends at least 150 minutes of moderate-intensity exercise per week for weight loss. This can be broken down into 30 minutes of exercise per day, five days a week. Alternatively, you can also do 75 minutes of vigorous-intensity exercise per week, or a combination of moderate and vigorous-intensity exercise. It’s important to note that these recommendations are for adults who are generally healthy and have no underlying medical conditions. If you have any health concerns, it’s important to consult with your healthcare provider before starting an exercise program.

Types of Exercise for Weight Loss

When it comes to weight loss, there are different types of exercise that can be effective. Here are some examples:

Cardiovascular Exercise: This type of exercise, also known as cardio, includes activities that get your heart rate up, such as running, cycling, swimming, and dancing. Cardiovascular exercise can help you burn a significant amount of calories and improve your cardiovascular health.

Strength Training: Strength training, also known as resistance training, involves exercises that work your muscles, such as lifting weights or using resistance bands. Building muscle can help increase your metabolism and burn more calories even when you’re not exercising.

High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. This type of exercise can help you burn a lot of calories in a short amount of time and can be done with little to no equipment.

Low-Impact Exercise: Low-impact exercise, such as yoga or walking, can also be effective for weight loss. These activities may not burn as many calories as high-impact exercises, but they can still help you achieve your weight loss goals and improve your overall health.

Tips for Getting Started

If you’re new to exercise, it’s important to start slowly and gradually increase your intensity and duration. Here are some tips for getting started:

Set Realistic Goals: Set achievable goals for yourself and track your progress. This can help keep you motivated and on track.

Mix it Up: Try different types of exercise to keep things interesting and prevent boredom.

Find a Workout Buddy: Working out with a friend can help you stay accountable and make exercise more fun.

Make it a Habit: Make exercise a part of your daily routine to help make it a habit.


Exercise can be an effective tool for weight loss, but it’s important to find the right balance of exercise and diet to achieve your goals. The recommended amount of exercise for weight loss is at least 150 minutes of moderate-intensity exercise per week, but the type of exercise you do can also make a difference.


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