The short answer: 150 minutes of moderate cardio per week, or 75 minutes of vigorous cardio. That is the target set by the World Health Organization based on decades of research linking this amount of aerobic exercise to a 30 percent reduction in the risk of early death. Below, we break down exactly what this means, how to split it across the week, and what happens if you do more or less.
Weekly Cardio Minutes: Health Benefits by Duration
Based on WHO Physical Activity Guidelines (2020)
The 150-Minute Weekly Target
The WHO updated its physical activity guidelines in 2020. For adults aged 18 to 64, the recommendation is 150 to 300 minutes of moderate-intensity aerobic activity per week. For vigorous-intensity activity, the range is 75 to 150 minutes per week. You can also mix moderate and vigorous activity in any combination.
This is not a fitness industry opinion. It comes from large-scale epidemiological studies involving hundreds of thousands of participants. The data consistently shows that people who hit 150 minutes per week have roughly 30 percent lower all-cause mortality compared to people who are sedentary. For a deeper look at the research behind each level, see our comparison of 0 vs 75 vs 150 vs 300 weekly intensity minutes.
How to Split 150 Minutes Across the Week
There is no single correct way to distribute your cardio. The WHO removed the old 10-minute minimum bout requirement in 2020, which means every minute counts regardless of session length. Here are common weekly schedules that work:
| Schedule | Sessions | Minutes Per Session | Weekly Total |
|---|---|---|---|
| Daily moderate | 5 days | 30 min | 150 min |
| Every other day | 4 days | 38 min | 152 min |
| Three days vigorous | 3 days | 25 min vigorous | 75 min (= 150 moderate) |
| Weekend warrior | 2 days | 75 min | 150 min |
| Mixed approach | 3 moderate + 1 vigorous | Varies | 150+ min equivalent |
Research on weekend warriors confirms that concentrating your activity into one or two sessions provides similar health benefits as spreading it out. Total weekly volume matters more than frequency.
Moderate vs Vigorous Cardio: What Counts
The difference between moderate and vigorous comes down to heart rate. Moderate-intensity cardio puts your heart rate at 50 to 70 percent of your maximum. Vigorous-intensity pushes it above 70 percent. Most fitness trackers measure this automatically. To learn more about how trackers handle this, read our guide on intensity minutes meaning.
Moderate-Intensity Activities (1 minute = 1 minute credit)
- Brisk walking at 3 to 4 mph
- Casual cycling under 10 mph
- Light hiking on flat or rolling terrain
- Swimming at a conversational pace
- Dancing or aerobics classes
- Yard work like mowing or raking
Vigorous-Intensity Activities (1 minute = 2 minutes credit)
- Running or jogging at any pace
- Fast cycling above 10 mph
- Swimming laps at a steady pace
- HIIT workouts
- Hiking uphill with elevation gain
- Singles tennis or competitive sports
For a full breakdown of what qualifies, see what counts toward 150 intensity minutes.
What Happens Below 150 Minutes
Any amount of cardio is better than none. Even 75 minutes per week, half the target, reduces all-cause mortality by about 15 percent. A 10-minute daily walk still moves the needle. The relationship between activity and health is not all-or-nothing. But the biggest jump in benefit happens when you go from sedentary to 150 minutes per week. That is the sweet spot where the return on time invested is highest.
What Happens Above 300 Minutes
Going beyond 150 minutes provides additional benefit, up to about 300 minutes per week. At 300 minutes, mortality risk drops by roughly 35 percent. Beyond that, the curve flattens. There is no meaningful additional reduction in mortality above 300 minutes. For most people, the practical target is somewhere between 150 and 300 minutes of moderate cardio per week.
Extremely high volumes of endurance training, above 600 minutes per week for years, have been loosely associated with elevated cardiac risk in a small number of studies. But for the vast majority of people, doing more cardio within reason is not harmful.
Does Strength Training Count Toward Cardio Minutes?
Traditional strength training with rest between sets usually does not raise your heart rate high enough to count as cardio. Your heart rate spikes during the lift but drops during rest periods, and the average stays below the moderate-intensity threshold. However, circuit-style training with minimal rest can sometimes register as moderate-intensity cardio on a heart rate monitor.
The WHO recommends strength training at least 2 days per week in addition to the 150 minutes of cardio. They are separate recommendations targeting different health outcomes.
How I Track My Weekly Cardio Minutes
I am 62 years old and I track every minute on a Garmin watch. I run on the treadmill, hike, ski, cycle, and play ping pong. I have beaten the 150-minute target every single completed week for nine straight weeks. You can follow my real, unedited weekly log on my weekly intensity minutes tracking page. If you are wondering whether this is realistic for someone in their 50s, 60s, or 70s, the answer is yes.
How to Get Started
If you are currently sedentary, do not try to hit 150 minutes in your first week. Start with whatever you can manage. Three 10-minute walks per day gets you to 210 minutes by the end of the week. A single 30-minute brisk walk five days a week gets you to exactly 150. The key is consistency, not intensity. For specific strategies, read our guide on how to get 150 intensity minutes.
Frequently Asked Questions
How many minutes of cardio per week do you need?
At least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week. This is the minimum recommendation from the World Health Organization, supported by research showing a 30 percent reduction in all-cause mortality at this level.
Is 30 minutes of cardio a day enough?
Yes. Thirty minutes of moderate cardio five days a week totals 150 minutes, which meets the WHO recommendation. This amount significantly reduces the risk of heart disease, stroke, type 2 diabetes, and several cancers.
Can you do all your cardio in one or two days?
Yes. Weekend warrior studies confirm that concentrating 150 or more minutes into one or two sessions provides similar mortality benefits to spreading activity across the week. Total weekly volume matters more than how you distribute it.
Is there a maximum amount of cardio per week?
Health benefits plateau around 300 minutes of moderate cardio per week. Beyond that there is no additional mortality reduction. Extremely high volumes above 600 minutes may carry a small cardiac risk for some individuals, but this applies to a very small percentage of people.
Does vigorous cardio count double?
Yes. One minute of vigorous cardio is equivalent to two minutes of moderate cardio. Running for 25 minutes three times a week gives you 75 vigorous minutes, which equals 150 moderate minutes. Most fitness trackers apply this credit automatically.
What counts as moderate vs vigorous cardio?
Moderate cardio raises your heart rate to 50 to 70 percent of your maximum. Examples include brisk walking, casual cycling, and light hiking. Vigorous cardio pushes your heart rate above 70 percent of max. Examples include running, fast cycling, swimming laps, and HIIT.
Related Pages
- Intensity Minutes Meaning: What They Are and How They Work
- 150 Intensity Minutes: What Counts Toward the Weekly Target
- 0 vs 75 vs 150 vs 300 Weekly Intensity Minutes Compared
- How to Get 150 Intensity Minutes Per Week
- My Weekly Intensity Minutes Log (Updated Weekly)
- 150 Intensity Minutes vs Running 10 Miles: Mortality Risk