How Much Cardio Per Day To Lose Belly Fat?Know Exactly

Shalini Thakur

Shalini Thakur
Jul 2023

2 min read
how much cardio per day to lose belly fathow much cardio per day to lose belly fat

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Struggling with stubborn belly fat? You’re not alone! Many people wonder how much cardio per day to lose belly fat they should do to target that troublesome area. While spot reduction is not possible, cardio exercise plays a vital role in overall fat loss, including belly fat. 

In this blog post, we’ll break down the recommended amount of cardio per day to effectively shed those extra pounds around your midsection. When you engage in cardio exercises, your body will burn calories from all over, including your belly region.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week for overall cardiovascular health. However, if your primary goal is to lose belly fat, you may need to increase your cardio activity.

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how much cardio per day to lose belly fat?

The amount of cardio required to lose belly fat varies depending on several factors, including your current fitness level, body composition, and overall goals. While cardio exercises can contribute to weight loss and reducing belly fat, it’s important to note that spot reduction (losing fat from a specific area) is not possible. 

  1. Frequency: Aim to engage in cardio exercise at least 4-5 times a week to maximize fat burning and create a consistent calorie deficit. This frequency allows for regular energy expenditure and promotes a more sustainable approach to belly fat loss.
  2. Duration: For each cardio session, aim for a minimum duration of 30 minutes. While shorter workouts can still be effective, 30 minutes provides sufficient time to elevate your heart rate, increase calorie burn, and tap into stored fat as an energy source.
  3. Intensity: To burn calories effectively and stimulate fat loss, it’s important to challenge yourself during cardio workouts. You can choose between moderate-intensity or vigorous-intensity exercise based on your fitness level and preferences.
    • Moderate-intensity: This level of exercise should make you feel slightly breathless but still able to carry on a conversation. Examples include brisk walking, leisurely cycling, or dancing.
    • Vigorous-intensity: This level of exercise elevates your heart rate significantly, making it difficult to hold a conversation. Examples include running, jogging, high-intensity interval training (HIIT), or intense cycling.
    • HIIT involves short bursts of intense exercise followed by brief recovery periods. This method increases calorie burn, improves cardiovascular fitness, and can help maintain muscle mass.
  4. Mix It Up: To prevent boredom and keep your body challenged, vary your cardio activities. Mix different forms of exercise such as running, cycling, swimming, dancing, or attending cardio classes. This variety not only adds excitement to your workouts but also engages different muscle groups and maximizes overall fat burning.

Recommended Duration of Cardio Per Day to Lose Belly Fat

The recommended duration of cardio per day depends on your fitness level, goals, and time availability. The American Heart Association suggests a minimum of 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week is a fast way to lose weight. However, if your primary goal is belly fat loss, you may need to increase your cardio activity.

  • For effective belly fat reduction, aim for 300 minutes or more of moderate-intensity cardio exercises per week. This could mean exercising for approximately 45-60 minutes most days of the week.
  • Alternatively, you can opt for 150 minutes or more of vigorous-intensity cardio exercises per week, which would involve exercising at a higher intensity for shorter durations.
  • Remember to start gradually and gradually increase the duration and intensity of your cardio workouts over time to avoid overexertion and reduce the risk of injury.
  • It’s always a good idea to consult with a healthcare professional or certified fitness trainer to determine the best approach based on your individual needs and capabilities.

The Most Effective Cardio Exercises for Burning Belly Fat!

Here are the most beneficial exercises for weight loss, that can easily be added to your daily routine:

High-Intensity Interval Training (HIIT):

  • One of the most efficient ways to burn belly fat is through High-Intensity Interval Training (HIIT). HIIT involves short bursts of intense exercise followed by short recovery periods.
  • This type of workout not only boosts your metabolism but also increases the afterburn effect, causing your body to continue burning calories even after the workout.
  • Examples of HIIT exercises include burpees, sprints, jump squats, and mountain climbers.

Running Or Jogging:

  • Running or jogging is an excellent cardiovascular exercise that engages multiple muscle groups and burns a significant number of calories.
  • It is a convenient and cost-effective form of exercise that can be done outdoors or on a treadmill.
  • Aim for a steady pace that challenges you but still allows you to maintain proper form and breath control.

Cardio Machines:

  • Utilizing cardio machines like ellipticals, treadmills, and stair climbers can be an effective and best exercise to lose weight and also a way to engage in cardiovascular exercise.
  • These machines provide adjustable intensity levels, allowing you to challenge yourself based on your fitness level.
  • Experiment with interval training on these machines by alternating between high and low intensities to maximize calorie burn and fat loss.


  • Cycling is another effective cardio exercise for burning belly fat.
  • Whether you prefer outdoor cycling or using a stationary bike, this activity engages your lower body muscles and increases your heart rate. It can be a low-impact alternative for those with joint issues.
  • Vary the intensity of your cycling sessions by incorporating sprints or hill climbs for an extra fat-burning boost.


  • Swimming provides a full-body workout that engages all major muscle groups while being gentle on the joints. It is an excellent option for individuals with joint pain or injuries.
  • Swimming laps, treading water, or participating in water aerobics can burn a substantial amount of calories, contributing to overall fat loss, including belly fat.

Exercise Or Diet For Weight Loss?

Still, confused about what to pick between cardio exercise or diet, well here is some expert advice you need to hear and clear all your doubts.

Can Cardio Get Rid of Belly Fat?

  • It’s important to understand that spot reduction is not possible with any form of exercise, including cardio.
  • However, cardio exercises play a crucial role in overall weight loss, which indirectly contributes to belly fat reduction.
  • When you engage in cardio exercises, your body burns calories from various sources, including stored fat, leading to a decrease in overall body fat percentage, including the belly area.
  • To achieve significant belly fat loss, it is essential to combine cardio exercises with a well-rounded fitness routine that includes strength training.
  • Strength training helps build lean muscle mass, which can increase your resting metabolic rate and promote overall fat burning, including belly fat.

benefits of  cardio per day to lose belly fat

Regular cardio for weight loss offers numerous benefits beyond belly fat loss, including:

  1. Improved Cardiovascular Health: Cardio exercises strengthen the heart, improve circulation, and lower the risk of heart disease and other cardiovascular conditions.
  2. Increased Stamina And Endurance: Regular cardio workouts enhance your endurance and make everyday activities feel easier.
  3. Stress Reduction: Cardio exercises release endorphins, the body’s feel-good hormones, promoting stress reduction and improving mood.
  4. Improved Body Composition: Combined with a balanced diet and strength training, regular cardio helps build lean muscle mass, resulting in a more toned physique.

Sample Diet Plan For Losing Belly Fat

While cardio exercises are crucial for belly fat loss, a well-balanced diet plays a vital role in achieving your goals. Here’s a sample diet plan to support your fat-loss efforts:


  • Scrambled eggs with vegetables (spinach, bell peppers, mushrooms)
  • Whole-grain toast
  • Fresh fruit


  • Greek yogurt with mixed berries


  • Grilled chicken or fish
  • Quinoa or brown rice
  • Steamed vegetables (broccoli, cauliflower, carrots)


  • Raw nuts and seeds
  • Carrot sticks with hummus


  • Lean protein (tofu, turkey, or lean beef)
  • Roasted sweet potatoes
  • Salad with mixed greens, tomatoes, cucumbers, and vinaigrette dressing

Evening Snack:

  • Apple slices with almond butter

Remember to drink plenty of water throughout the day and listen to your body’s hunger and fullness cues. Portion control and mindful eating are important factors in achieving a calorie deficit necessary for fat loss.

Conclusion: how much cardio per day to lose belly fat

How to reduce belly fat includes cardio exercises, a balanced diet, and a consistent fitness routine. While spot reduction is not possible, engaging in regular cardio, combined with strength training and a healthy eating plan, can help you achieve your goals of overall weight loss and reduced belly fat.

By following these guidelines, the benefits of cardio per day to lose belly engaging in regular cardio exercises, and adopting a healthy lifestyle, you can effectively work towards losing belly fat and achieving a toned and fit physique. Remember to listen to your body, stay consistent, and make sustainable lifestyle choices for long-term success.

It’s important to know that spot reduction is a myth. You can’t specifically target belly fat with exercise alone. However, by incorporating cardio into your routine, you’ll burn calories and create an overall calorie deficit, which leads to gradual fat loss throughout your body, including your belly.

Parth Fat Loss Transformation | Lost 8Kgs In Just 1 Month!

Parth Kholi is a salesman who keeps on traveling for his work due to his busy schedule and work stress, he started gaining some extra pounds. He tried multiple methods to get rid of being overweight but unfortunately, nothing works for him and even his workout routine was not on track due to his work trips. 

With 80% Diet and 20% minimal exercise, Parth Kholi lost a lot of inches in just a few weeks. Also, this helped him stay confident and his battle with his work stress also got vanished. 

He set small milestones for him to get in shape and with the help of a customized diet plan for weight loss created by Fitelo’s dietitians and nutritionists he managed to achieve them before time. 

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Frequently Added Questions

How many calories do I need to burn to lose weight?

Creating a calorie deficit of 500 to 1,000 calories per day is generally recommended for a healthy and sustainable weight loss of about 1-2 pounds (0.5-1 kg) per week.

What cardio burns The most belly fat?

There are many ways to burn calories, including engaging in physical activities such as brisk walking, jogging, cycling, swimming, or dancing. Additionally, everyday activities like cleaning the house, gardening, or taking the stairs instead of the elevator contribute to burning calories.

How can I track the calories I burn?

There are several methods to track calories burned. Fitness trackers, smartwatches, and smartphone apps often have built-in features to estimate calorie burn based on your activity and heart rate.

Can cardio get rid of belly fat?

The intensity and duration of an activity can affect the fat burned. Higher-intensity exercises generally burn more calories per unit of time compared to low-intensity activities.

How long does it take to burn a certain number of calories?

The time it takes to burn a specific number of calories varies depending on the activity and intensity level. For example, a high-intensity workout may burn a significant number of calories in a shorter time compared to a low-intensity activity.

how can cardio per day to lose belly fat?

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week for overall cardiovascular health

Where can I find sooji upma recipe for fat loss?

It is available on the Fitelo website recipe page.

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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