How many minutes in a week do you need to exercise?

If you are serious about getting into your physical form and starting to burn excess fat as soon as possible, then you probably think, “How many minutes in a week do you need to exercise?” But is it?

Experts recommend doing 150-250 minutes a week of moderate to vigorous physical activity to lose weight, but you can exercise more.

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How many minutes in a week do you need to exercise to lose weight?

  • 150 to 250 minutes of moderate physical activity per week will result in some weight loss. This is approximately 22-35 minutes of training per day .
  • More than 250 minutes of moderate to vigorous workouts per week are needed to achieve significant weight loss. This is at least 35 minutes of training per day.

If you gradually (not drastically) cut calories, then 150-250 minutes of physical activity per week will improve your weight loss results. This amount is needed to prevent weight gain or maintain weight.

However, this does not mean that you need to exercise every day. In fact, there are different ways to change the duration and intensity of your workouts to keep you from getting bored and to avoid exhaustion.

Do I need to exercise every day?

Many people think that daily exercise is a good idea, and for some it may be.

If you are a beginner, you may find that 6-7 times a week is too often. Therefore, start with 3-4 solid workouts with 1-2 days of rest in between. This will allow the muscles to recover and make it possible to achieve success without bringing themselves to a state of injury.

If you want to stay in shape and stay active on your off days, don’t hold back, but don’t overwork either.

Do yoga, go for walks, or do light aerobic activity.

How many minutes in a week do you need to exercise: tips

Since about 250 minutes (a little over 4 hours) of exercise per week is recommended, you may feel like you need to exercise every day. But this is not always the case. You can train every other day or every 3 days and still lose weight.

If you prefer short workouts, 20-35 minutes daily fitness may be best for you. Exercising daily will also help you develop healthy physical activity habits.

But sometimes daily training is difficult. If you have a somewhat chaotic work week, you can train every other day, but if you train less often, your workouts should be longer.

For example, if you train for 60-75 minutes on weekends and 4 times a week for 35-40 minutes, you can skip a few days of training and lose weight.

If you have to skip a few days during the week, you can still lose weight, but your workouts should be longer. In addition, it will be more difficult for you to develop a habit if you do not exercise very often.

Finally, you can vary the intensity of your workouts to burn enough calories for weight loss.

For example, if you are healthy enough, your workouts can be short and intense to burn more calories in less time, while other workouts can be longer but lighter.

How much do you need to train daily to lose 500 grams?

A person with an average weight of 70 kg needs to burn 3500 calories to lose 500 grams. These can be activities such as:

  • 5 hours of jogging per week or about 40 minutes of jogging per day
  • 14 hours of walking a week or about 2 hours a day
  • 5 hours of active swimming per week or about 40 minutes per day
  • 6.5 hours of cycling per week or just under an hour daily
  • 7 hours of intense aerobic training or 7 sessions of 1 hour per week

As you can see, it is quite difficult and tedious to lose weight by 500 grams with the help of exercise alone. Therefore, it is so important to combine proper nutrition and exercise in order to create a calorie deficit for weight loss.

Can I do it twice a day ?

What happens if you are already in shape and want to move to the next level? You might want to train twice a day, but is it worth it?

It all depends on how fit you are, what your goals are, and how intense your workouts are. If you are just getting started with physical activity, and all your workouts are intense enough, there will be too many exercises twice a day.

But if you’ve been exercising for a while and think that a second session a day will help you get past your stagnant weight loss period, give it a try.

For twice-daily workouts, it is recommended to do moderate-intensity cardio in the morning so that you have plenty of energy throughout the day. After lunch, you can do some strength training, but try not to schedule 2 intense workouts in the same day.

These are just tips and you can always change your workout schedule if you feel it is best for you.

How often do you need to exercise to lose weight and get in shape

In general, if you want to see results and get off the ground, it is recommended to exercise about 5 times a week with 1-2 days of rest.

How often do you need to practice 

There are three main body types:

  • Ectomorph – slim and tall, has difficulty gaining muscle mass
  • Mesomorph – well-built, developed muscles, increased metabolism and easily responsive muscle cells
  • Endomorph – large body, high fat content, often pear-shaped, tendency to accumulate body fat

Here’s how to train for body type.


Type ectomorphs are naturally lean and usually have a lower percentage of body fat. This means that they do not need to devote a lot of time to cardio training.

Cardio on its own can be beneficial for maintaining the cardiovascular system, but ectomorphs don’t need to focus too much on them. Choose a cardio workout that you enjoy and do it 2-3 times a week.

Strength training can be included 3-5 times a week. Since it is difficult for them to gain muscle mass, they can lift weights. Bodyweight work and high intensity training will also be quite effective.

This, like the rest of the types, needs at least 1 day of rest and recovery per week to give the muscles rest.

Read also: Health Benefits of Yoga-Physical and psychological


Mesomorphs can gain and lose weight (muscle and fat) quite easily. Their body responds quickly to physical activity. They have great potential to transform their bodies in amazing ways.

They are encouraged to do regular cardio workouts to stay lean. It is very helpful to take daily walks.

But mesomorphs can also add a few days of high-intensity cardio workouts such as jogging.

Strength training should be focused on 3 times a week, and one of them should be high-intensity in order to lose excess fat faster.

Don’t forget to rest once a week.


Body type endomorphs, as a rule, have large muscle mass and fat. Their body gains fat rather quickly, but it is very difficult to get rid of it.

However, with proper nutrition and exercise, endomorphs can achieve excellent results.

Walking is preferable to jogging, especially if you are short, as it can increase leg volume. It is recommended to go for a walk 5 times a week.

Strength training can be done 3 times a week and can be done with body weight or light weight for many reps.

Try to avoid heavy leg exercises such as squats, lunges, deadlifts, and burpees.

Listen to your body. If you need some rest, take it, or you can arrange for yourself an active recovery day a week.

Why do cardio and strength training?

If you want to lose excess fat, get leaner and more fit, it is recommended to combine cardio and strength training.

Our body needs different types of exercise – anaerobic and aerobic.

  • Anaerobic

Anaerobic exercise is a workout that produces energy without oxygen. It does this by breaking down the carbohydrates that our body stores from food. They are usually stored as glycogen in the muscles.

This process happens naturally, but you need to do the right type of exercise to trigger an anaerobic response.

This includes strength training, high intensity training, and sprinting.

  • Aerobic

During aerobic exercise, our body generates energy with the participation of oxygen. It produces energy from stored fat.

Unlike anaerobic exercise, aerobic exercise can be done for some time.

These are low intensity workouts such as walking, swimming, running, cycling and others. They can be done at a speed that you can maintain for a long time.

Why is it important

Low-intensity training burns fat and helps you stay lean. High-intensity training helps to gain muscle mass and avoid the so-called “skinny fat” figure, when with a sufficiently slim figure, for example, a flabby or bulging tummy can be observed.

To improve the effectiveness of your weight loss workout, you need to combine high-intensity anaerobic workouts with low-intensity aerobic workouts.

A combination of both types of exercise will help speed up your metabolism by building muscle mass through calories and fat stores, making you look lean and fit.

But, the most important thing in order to see results is to create a training plan and stick to it.

Here’s how many minutes in a week you can do strength training depending on your fitness level.

Fitness level 

  • Beginner – strength training 2-3 times a week (each for muscle groups of the whole body)
  • Medium – 3-4 times a week strength training (divided into muscles of the upper or lower body)
  • Advanced – 4-5 times a week strength training (e.g., three days of training, one day of rest)

Read also: Does running build muscles or destroy them?

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