How much exercise per day to lose weight

by Madonna

If you’re looking to shed a few pounds, you may be wondering how much exercise per day is necessary to achieve your weight loss goals. While the answer depends on several factors such as age, gender, current weight, and overall fitness level, there are some general guidelines you can follow to help you create an effective workout plan.

In this article, we’ll discuss the recommended amount of exercise for weight loss, the types of exercises that can help you achieve your goals, and some tips for staying motivated and sticking to your exercise routine.


Recommended Amount of Exercise for Weight Loss

According to the American College of Sports Medicine (ACSM), adults should aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week to improve overall health and fitness. However, if your goal is weight loss, you may need to increase your activity levels.


Research has shown that people who engage in 300 minutes or more of moderate-intensity exercise per week are more likely to lose weight and keep it off than those who engage in less than 150 minutes per week. This translates to about 60 minutes of exercise per day, five days a week.


However, it’s important to note that not all exercise needs to be done in one sitting. You can break up your exercise into smaller increments throughout the day, such as three 20-minute sessions. The key is to find a routine that works for you and allows you to meet your weekly exercise goals.

Types of Exercises for Weight Loss

When it comes to weight loss, a combination of aerobic exercise and strength training can be most effective. Aerobic exercise, also known as cardio, raises your heart rate and burns calories while improving cardiovascular health. Strength training builds lean muscle mass, which helps boost metabolism and burn more calories even while at rest.

Some examples of aerobic exercise include:

  • Brisk walking or jogging
  • Cycling
  • Swimming
  • Dancing
  • Rowing
  • High-intensity interval training (HIIT)
  • Strength training exercises can be done with weights, resistance bands, or bodyweight exercises such as push-ups, squats, and lunges. It’s recommended to do strength training at least two times per week, targeting all major muscle groups.

In addition to aerobic exercise and strength training, incorporating some form of flexibility or stretching into your routine can also be beneficial for weight loss. Yoga, Pilates, or simple stretches can help improve mobility, prevent injury, and reduce stress.

Staying Motivated and Sticking to Your Exercise Routine

While it’s important to establish an exercise routine that aligns with your weight loss goals, it’s equally important to stay motivated and committed to your plan. Here are some tips to help you stick to your exercise routine:

1.Set realistic goals

Begin with small, achievable goals and gradually increase the intensity or duration as you become fitter.

2.Find an exercise buddy

Working out with a friend or family member can make exercise more enjoyable and keep you accountable.

3.Mix up your routine

Incorporate different types of exercises to prevent boredom and challenge your body in new ways.

4.Reward yourself

Treat yourself to something you enjoy after reaching a milestone or achieving a goal.

5.Track your progress

Keeping track of your workouts and progress can help you see how far you’ve come and motivate you to continue.

6.Be patient

Remember that weight loss is a gradual process and results may not be immediate. Stay consistent and trust the process.


To achieve weight loss, adults should aim for at least 300 minutes of moderate-intensity exercise per week or 60 minutes of exercise per day, five days a week. Combining aerobic exercise, strength training, and flexibility exercises can be most effective for weight loss. Remember to set realistic goals, mix up your routine, and stay committed to your exercise plan. With patience and consistency, you can achieve your weight loss goals and improve your overall health and fitness.

Related topics:


You may also like


Your go-to fitness resource, offering customized workout plans, nutrition guidance, and expert wellness advice. Committed to empowering all fitness levels with cutting-edge tools, reliable content, and a holistic approach to achieving health and vitality.

Copyright © 2023