Cardio is awesome – we all know that.
But have you ever wondered how much would be the sweet spot between sustainability and health benefits?
The short answer? It’s 20 minutes. The long answer? Keep reading to learn about all the benefits of 20-minute cardio daily exercise.
Table of Contents
Main Takeaways
Weight Loss Benefits of Daily Cardio
Although 20 minutes of cardio might not seem like much and might only burn 200 calories, you must put that into perspective:
200 * 7 = 1,400 calories burned in a week
200 * 365 = 73,000 calories burned in a year
It takes a deficit of roughly 3,500 calories to burn a pound of body fat. So, the calories you burn in a week of 20-minute daily cardio can add up a lot. In a year, that’s 20.8 lbs of solid fat loss (so long as you also take care of your nutrition and don’t eat back the calories you burn during exercise). (1)
I used to hold myself to 30 minutes of daily cardio. Sometimes, I didn’t have the time, so I skipped because why bother if I can’t be perfect (which is the wrong mindset, anyway). These days, I find that 20 minutes is sustainable and can almost always fit into my day.
Tips for Making it Fun and Effective
First, remember to mix it up. Cardio doesn’t always have to be hardcore. A brisk walk is sometimes all you need to feel better, burn extra calories, and support weight loss. (2)
After all, daily movement is where the power of this idea comes from. It’s not about any single huge effort but about small and purposeful actions that add up over time and get you closer to your goal.
Also, don’t get married to a single activity and disregard the rest. Try different things to see what you enjoy. Those include walking, hiking, jogging, running, swimming, cycling, and more.
Give yourself the freedom to explore, and you’ll be much happier with your daily cardio regimen.
How to Stay Consistent
As I said above, I find that 20 minutes is a standard duration of cardio that almost anyone can stick to, no matter how hectic their life gets.
Even if life sometimes feels overwhelming, you can do your 20 minutes of daily cardio in the form of walking––for example, going for a quick and refreshing walk after dinner or walking to the grocery store instead of taking your car.
The goal is to integrate cardio into your daily routine like brushing your teeth or some other habit you don’t think about but do every day. That could mean starting with less and gradually working up.
If you’re pressed for time on some days, don’t worry about being perfect with your gym clothes, running shoes, smartwatch, and Strava ready to go. A simple brisk walk around your home can be enough to keep the chain of consistency going.
If even that feels unmanageable sometimes, you can do your sessions in two or three small blocks. For example:
- Morning – 10-minute brisk walk
- Noon – 5-minute brisk walk
- Evening – 5-minute brisk walk
Remember: No matter how small and insignificant a single workout seems, it adds up, even if it’s just 20 minutes of cardio daily.
Click to learn why you weigh less in the morning.
Philip Stefanov
Philip is a fitness writer, blogger, certified personal trainer, and the founder of ThinkingLifter.com. He trained at BioFit College, and has spent the last nine years writing fitness content and training men and women in the gym, as well as online. His passion is fitness and exercise, and helping others improve their fitness and wellness.
References
1) Wishnofsky, M. (1958). Caloric equivalents of gained or lost weight. American Journal of Clinical Nutrition, 6(5), 542–546. https://doi.org/10.1093/ajcn/6.5.542
2) Hensrud, D. (2024, June 5). Walking: Is it enough for weight loss? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345#:~:text=Physical%20activity%2C%20such%20as%20walking,more%20calories%20you’ll%20burn.