How much exercise per day to lose weight do you really need?

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Published: July 10, 2019

Summer is finally here! It seems that during this season, one question inevitably always arises – how can I lose weight and do it fast? To answer that question, you need to know exactly how much exercise per day to lose weight you need to accomplish your goal and hit your dream weight. After all, losing only five pounds can never be the same as losing fifty. The former you can easily do from the comfort of your own home, while the latter one requires you hire a fitness trainer Dubai to reach your goal with ease.

Best exercises to focus on if losing weight is your goal

The first thing you should know is that any activity is better than sitting on your couch, waiting for a miracle to happen. In order for those jeans to fit, you’ll have to get up and be active. That being said, you need to know there is not only one best exercise to lose weight – there is a plethora of them. Any activity that gets your heart rate up is a good activity for kickstarting your weight loss journey. However, if you are looking for a more structured routine that will consist of specific exercises, these are the ones you really want to do:

Fitness equipment to buy after learning how much exercise per day to lose weight.
Majority of exercises can be done from the comfort of your own home.
  • Jumping jacks
  • Mountain climbers
  • Jumping squats
  • Burpees

With online tutorials for all of these exercises, it’s very easy to lose weight and stay in shape afterward. Although, for the best and fastest results, it’s best to look through male or female fitness trainers and pick the one you think will be a good match for you. But, always have realistic expectations. You won’t be able to lose a lot of weight over the course of a couple of short weeks. Losing weight is a process that takes time – if you want to do it safely, anyways.

How much exercise per day to lose weight and reach your goal?

Did you know that, in order to lose just one pound, you have to burn 3500 calories? And in order to burn that amount of calories, you would have to run for 5 hours or walk for 14 hours! That just gives you an idea of why male fitness trainers never propagate quick weight loss.

We can’t know what your specific goal is. That’s why we can only give you a generalized idea of how much exercise per day to lose weight you will need. Although, if you follow these guidelines, you are likely to hit your targeted weight in a matter of weeks or months (depending on the weight that needs to be lost).

  • If you are looking for a modest weight loss, you will need anywhere between 150 to 250 minutes of moderate-intensity physical activity per week. That translates to around 22 to 35 minutes per day in order for you to start losing weight.
  • In case you need a more drastic weight loss, you will need over 250 minutes of vigorous and strenuous physical activity per week. In daily terms, that’s over 35 minutes of exercise per day to lose weight. Hey, no one said this would be easy!
The lower body part of a woman in fitness gear.
Put on your fitness gear and start losing that weight!

While you can always work out on your own and participate in different activities, remember that it’s always highly advisable to work with a trainer. Professionals like the ones at can do much more than teach the best exercise routines. They can also provide a meal plan that goes well with your weight loss journey. And that brings us to another very important point.

To lose weight, you’ll have to do much more than just a few exercises per day

You’ll also have to reduce your calorie intake and maybe even follow a strict eating routine – again, depends on how much weight you need to lose. Just like a healthy diet isn’t enough without daily physical activity, exercises alone aren’t enough if you keep on taking more calories than what your body needs. Trust us – combining a healthy diet with a good exercise routine is the key to staying fit well after 40. And that’s something we all dream about, right?

Weights, apples, and bananas on a white surface.
If you are wondering how much exercise per day to lose weight you really need, it’s probably a good idea to take a look into your diet.

A piece of good news is that you don’t have to cut out all the things you like to eat. But instead of having an entire cheat day, make it a cheat meal and then get back on track with your routine. It’s best to have three cheat meals spread out throughout the week than eat as much as you can during that one day of the week. Besides, that would make you feel better as well, don’t you think? Just make a good balance between diet and exercise and you’ll start seeing the benefits in no time!

How to maintain your new physique

Okay, so you’ve got your answer on how much exercise per day to lose weight you will need. Great! Now how much do you have to work out in order to keep that weight under control? The answer might disappoint you or surprise you in a good way – you will need anywhere between 150 and 250 minutes of moderate physical activity. There are plenty of activities which require different exertion levels. To maintain your weight, you won’t have to participate in anything more strenuous than walking and swimming. Of course, all of this goes if you keep to your diet, as well!

At the end of the day, sometimes it’s best not to get obsessed with numbers. Yes, you should always keep to what’s recommended. But, even if you skip a day or two, just remember that you are only human! We gave you a rough estimate of how much exercise per day to lose weight you will really need. Even if you do fall behind the schedule every once in a while, remember there’s always tomorrow. 

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