How Much Cardio Should You Do a Week? (UK 2026)

Cardio is one of those things almost everyone knows they should do, yet very few people can say how much actually counts as enough. The good news is that there is a clear, well-established number to aim for, and it is more achievable than most people expect. This guide lays out the weekly guidelines in plain figures, explains what counts as moderate and what counts as vigorous, and shows how to fit cardio around strength so you build fitness without burning out.

How much cardio should you do in a week?

The most widely cited target comes from the NHS and the World Health Organisation, and the two line up closely. Aim for at least 150 minutes of moderate intensity activity a week, or 75 minutes of vigorous intensity activity, or a mix of the two. On top of that, both recommend muscle-strengthening work that hits all the major muscle groups on at least 2 days a week.

The WHO describes 150 to 300 minutes of moderate activity a week, or 75 to 150 minutes of vigorous, as the range that brings substantial health benefits, with more offering further gains for most people. In other words, 150 minutes is a floor to reach, not a ceiling to stop at.

One helpful rule ties the two numbers together: roughly one minute of vigorous activity counts for about two minutes of moderate. That is why 75 minutes of harder work lines up with 150 minutes of easier work, and why a mix of the two still gets you there.

150 minutes sounds like a lot until you break it down. That is 30 minutes across 5 days, or around 22 minutes a day if you spread it over all 7. Both the NHS and WHO suggest sharing your activity across several days rather than cramming it into one or two long sessions.

What counts as moderate, and what counts as vigorous?

The simplest test is the talk test. During moderate activity you are breathing harder and your heart rate is up, but you can still hold a conversation. During vigorous activity you can only manage a few words before you need to pause for breath.

• Moderate: brisk walking, an easy bike ride, water aerobics, doubles tennis, heavier gardening, and dancing.
• Vigorous: running or jogging, fast cycling, swimming lengths, football and other team sports, singles tennis, and most HIIT sessions.

Intensity is relative to your fitness, not fixed. A brisk walk might sit at moderate for one member and closer to vigorous for another who is just getting started. Judge it by how you feel and how hard you are breathing, rather than by what the same activity does for someone else.

How should you split cardio across the week?

There is no single correct layout, but a few principles make it easier. Spread your sessions across several days rather than doing everything at once. Keep most of your cardio easy, and reserve one or two harder efforts for days when you are fresh. Leave at least a little recovery between your toughest sessions. Here is one balanced week that comfortably clears the guidelines, alongside two strength days.

Counting the vigorous session as double, that week adds up to roughly 160 minutes of moderate-equivalent cardio, plus two strength days. Swap the days to suit your schedule. The shape matters more than the exact slots.

Does the number change for fat loss or endurance goals?

The guidelines are built around general health, and they are the right starting point for almost everyone. Your goal tends to shift the emphasis rather than throw the numbers out.

• For fat loss, the bigger picture is overall energy balance, and what you eat usually does most of the work. More cardio can help create a deficit, but so can strength training, a higher daily step count and your diet. Adding a little more easy cardio and keeping steps up tends to be more sustainable than piling on hard sessions.
• For endurance goals such as a 10k or a half marathon, weekly minutes usually climb well above 150, and most of that extra volume should be easy running with a smaller share of faster work. Build up gradually so your body can absorb it.
• For general health and feeling good, the standard figures are plenty. There is no need to chase big numbers if that is your aim.

These are broad patterns rather than prescriptions. Individual needs vary, so it is worth getting tailored advice if you are training for a specific target.

Why should you keep most of your cardio easy?

A common mistake is treating every session as a race. If every run and ride leaves you wiped out, you tend to gather fatigue faster than fitness, and motivation quietly fades with it.

Easy cardio, often called Zone 2, is comfortable enough to chat through. It builds your aerobic base, supports recovery and lets you add volume without wrecking your legs, so most of your weekly minutes can sit here. Save the hard efforts, including HIIT, for one or two sessions a week when you are fresh. That balance of mostly easy with a little hard is how many experienced members train, and it is what keeps the whole thing sustainable over months rather than weeks.

How does cardio fit around strength in a hybrid week?

If you also lift, the two work well together when you plan them with a little care. Both the NHS and WHO want strength work on at least 2 days a week alongside your cardio, so combining them is the standard picture, not an optional extra.

• Keep your hardest cardio and your heaviest lifting on different days where you can, so neither blunts the other.
• If you have to combine them in one session, do your priority first while you are fresh.
• Give yourself a recovery day or an easy day after your toughest efforts.

Trying to max out running mileage and heavy lifting at the same time is where people tend to overreach. Progress one at a time, or accept steady progress in both. Starting where you are and building up gradually beats an ambitious plan you cannot recover from. This is exactly the balance Edge is built around. Rather than treating running, strength and HIIT as separate boxes to tick, Edge maps them into one personalised plan so your easy days, hard days and lifting sit in a sensible order across the week.

What if you are barely doing any cardio right now?

Do not jump straight to 150 minutes if you are starting from zero. The guidelines are a target to build towards, not a test to pass in week one.

Begin with something you can repeat, such as three 15-minute brisk walks a week, and add a few minutes each week as it gets easier. Any activity counts, including walking to work, taking the stairs and heavier gardening, and every minute of a logged workout adds up. Consistency beats intensity early on. A modest routine you actually stick to will take you further than an ambitious one you abandon after a fortnight.

This article is general guidance, not medical advice. If you are new to exercise, returning from injury, pregnant, or managing a health condition, speak to your GP before starting, and see a physio for any niggle that does not settle.