How Much Exercise Do You Need to Lose Weight?

Are you wondering how many minutes of exercise you really need to shed those extra pounds? The answer might surprise you. Let’s break down where the recommendations and what you can start doing right now at home to help you lose weight.

The magic number: 150 minutes a week

Many of us have heard the advice: “Get at least 150 minutes of moderate exercise every week.” This recommendation isn’t just a random number. A large review of 116 clinical trials involving nearly 7,000 overweight or obese adults found that doing at least 150 minutes of moderate-to-vigorous aerobic exercise (such as brisk walking, cycling or swimming) every week is key to reducing body weight, waist size and body fat. In simple terms, this means that aiming for around 30 minutes a day (5 days a week) can lead to meaningful changes in your body composition. Even if you’re short on time, you can spread your exercise out over the day. A few 10- or 15-minute sessions can add up.

For example, the research shows that for every extra 30 minutes per week, there was about a 0.5 kg (around 1 lb) weight reduction on average. (Learn more about these findings in The Guardian and Medical News Today.)

When you go beyond the minimum

While 150 minutes a week is a great starting point, many studies suggest that more exercise can lead to even better results. For instance, increasing your aerobic exercise up to 225–300 minutes a week may boost your weight loss further. More time spent exercising means you’re burning more calories, which creates a larger “calorie deficit” (burning more calories than you consume).

The power of high-intensity interval training (HIIT)

Have you heard about HIIT? High-Intensity Interval Training (HIIT) is a style of exercise that alternates short bursts of intense activity with brief recovery periods. Recent research from the University of Virginia shows that vigorous exercise like HIIT can actually suppress hunger more effectively than moderate exercise. In one study, women who performed high-intensity workouts reported feeling less hungry afterward due to lower levels of the “hunger hormone” ghrelin. (Read the study details here.)

However, HIIT is intense, so it’s important to start slowly and consult with your doctor—especially if you’re new to exercise or have any health concerns.

Don’t forget strength training

While aerobic exercises (like walking or cycling) are fantastic for burning calories, resistance or strength training is essential for preserving and building muscle. Muscle tissue burns more calories than fat — even when you’re resting. Combining aerobic exercise with strength training (at least 2 to 3 times a week) can help you:

• Keep your muscle mass: Prevents the loss of muscle that sometimes happens with weight loss.

• Boost your metabolism: More muscle means you burn more calories throughout the day.

• Improve overall body composition: You’ll lose fat while keeping or even increasing muscle, leading to a stronger body.

Even simple bodyweight exercises (like squats, push-ups, or lunges) are a great way to start. As you build strength, you can add resistance with weights or resistance bands.

Putting it all together: A winning strategy

For those looking to lose weight primarily through exercise, here’s a simple plan based on the latest research:

1. Aim for at least 150 minutes of aerobic activity per week:

   • Choose activities you enjoy—brisk walking, jogging, cycling, swimming, or dancing.

   • If you’re pressed for time, break your exercise into shorter sessions throughout the day.

2. Consider adding HIIT workouts:

   • Try incorporating 1–2 HIIT sessions per week to boost calorie burn and help control hunger.

   • Remember, HIIT is intense, so ease into it and consider professional guidance if needed.

3. Include resistance training 2–3 times a week:

   • Focus on exercises that work major muscle groups, such as squats, lunges, push-ups and rows.

   • This not only supports weight loss but also increases your metabolism by building muscle.

4. Combine exercise with a healthy diet:

   • Exercise is most effective when paired with a balanced diet that limits processed foods and excess calories.

   • Even small changes in your daily food choices can enhance the benefits of your workouts.

5. Stay consistent and monitor your progress:

   • Use tools like fitness trackers or apps to help keep track of your exercise and weight.

   • Remember that consistency is key—even if you’re only starting with short bouts of exercise, keep moving and gradually build up.

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