We all know that the key to losing weight is exercising and eating healthy. We know that without the exercising, we cannot do it, but the real question is how much do we really need to exercise to lose weight? And this is a tough one, but I’ll try to find the answer once and for all. I’ll prove to you once again that 15 minutes workouts can’t help you in your journey of losing weight and living fit and healthy life. Now let’s get started!
15-20 Workout A Day
Yeah right. For 15 minutes you cannot do cardio, and not to mention the strenght training that comes before the cardio. Even the cardio workout counts if it’s more than 20 minutes, because in the first 10-15 minutes we are still warming up. So when I hear about some workout routines that last only 15-20 minutes a day, 3 times per week, believe me fit girls, it makes me puke.
You shouldn’t even try these programs, because they are 100% fake. Let’s put it this way, you have a new boyfriend and you really want to workout between the two of you. To do that, you have to get to know each other better, and that means spending time with him, and 15 minutes – 3 times a week, well that’s not a good idea. With fitness and workout is the same. You cannot expect it to work if you spend so little time with it.
How Much A Day?
We figured out that we cannot lose weight in 15 or 20 minutes a day. Well how much do we really need to exercise to lose it then?!
Here comes the math.
Strength Training
First, comes the strength training and it should last 40-50 minutes. It shouldn’t be more than that, and it shouldn’t be less. For example, we have back day, we have to do 4 exercises, 3-4 series each, with 12-15 reps. We need at least 40 seconds break between the series, and 40 seconds break between the exercises. When you make the math, it should come down to at least 40-50 minutes, and that is only your strength training.
Cardio Training
The cardio training should come right after the strength training, and it should be at least 20 minutes. For bigger weight loss, you should do even 30-40 minutes cardio training.
Let’s say you skip the weights and you are heading on to cardio. Well I say you reconsider not skipping it, but in this case you should do 40-60 minutes cardio, if you want it to work.
Per Week
Many people think that 3 times a week is enough, but they are wrong. 3 times isn’t even half of the week.
The perfect case is 5 times a week. Yes that’s almost every day, but that’s what it takes. Even “Insanity” or other fitness programs have workout plans that take 6 days a week, and just 1 day rest. So, these are not just numbers, but facts!
We Are All Different
And last, we have to consider this factor, that we are all different. Some people lose it for 40 minutes, but for others it takes more than an hour. It all depends on how much weight we need to lose. The fact is that we have to give so we could take back.
There are many other factors that count, for example if we workout and eat junk food, we slow down the whole process – if we eat healthy and clean, we will lose it faster. Anyway, the perfect timing in any case, is an hour-hour and a half a day – 5 times a week.
Hey, I was just wondering I’ve done the research and tried all the diets Abd workout programs and even wraps and pills but my question to you is for someone like me I played lots of sports in high school but I have big thighs and a big butt but I have a little waist and up what kind of excercises and healthy eating can I do to loose some of the weight off my thighs but not loose muscle in the rest of my body??? Thank you so much!
i disagree. I believe that 30 minutes a day with combined clean eating and cardio and strength training combined is all you need to lose weight. Keep it up and results with come almost effortless.
Hi,
I have to say that, every human being is different, and every single one of us has a different metabolism, especially when it comes to losing weight.
Because of that, From my personal experience, and from reading many articles and studies on this subject, I wanted to try and give you the average time, that most of the people need when they have more than 10 pounds to lose.
So, as I’ve said many times, we are all different. They’re even people that have never even touched a dumbbell in their life, but still they look sexy and gorgeous. Lucky people :)
All the best to you!
Monica
What do I do if I only have 1 hour in the morning to be at the gym? All cardio or all strength just alternating days? Or shorten each and do both on same days?
Well, start with just strength training, and then you can try and make 2 strength training days, one cardio day, ans so on.
Also what’s really important is your goal. If it is to lose weight (30-40 lbs) you should focus more on cardio, but if your goal is to tone up and lose the extra few pounds you have, than you should focus on strength training.
However, check the workout programs that you can find on my blog. They fit 1 hour just fine.
Monica
Hi, I have tried all sorts of diets and pills to help me loose weight, unfortunately I have always put the weight back on. After reading this article I feel it is the appropriate programme for me. I was just wondering how long it would take to loose at least 2 stone?? Thank you
Hey Emily,
Well it takes at least a month or two till you see your first drastic results, but it will be so amazing that you are gonna forget about the time. So just start working out, and you’ll get the results faster than you think!
I’m curious, why cardio after strength training?
Because we want to save our energy for the strength training.
Wasting the energy on cardio first will only give us worse strength training results, and in the opposite way even if we’re exhausted, cardio is cardio and it will be as effective as it is.
Hi! Is it possible to lose weight, if I do just cardio? Can I get fit without strength training? Cause I’m afraid, my muscles become bigger after strength training))
Antonina,
Your muscles won’t get bigger if you’re doing strength training, they will get sexier and toner and you’d look fit and sexy.
You won’t bulk up, trust me.
You will lose weight by doing cardio, but you won’t get fit.
To really change your body you’d have to work your muscles too.
You don’t have to lift, just do some body weight workouts – you can find tons of them on my Instagram profile, so make sure to follow –> https://www.instagram.com/fit_girls_diary_/
If you’re still considering cardio, then try choosing running, plyometrics, HIIT workouts and similar workouts, over the classic elliptical trainer or gym stepper.
Hope I helped you :)
Thanks a lot!! Really helpful))
If I were to walk on the treadmill , how fast would I have to be going for it to count as cardio
Let’s say fast enough to start sweating.
What ever speed you feel comfortable in, while making sure you pace up and sweat.