The amount of cardio exercise needed to burn fat and lose weight can vary based on factors like your current fitness level, metabolism, diet, and overall health. However, a general guideline is to aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week, as recommended by the World Health Organization (WHO). This can be further adjusted based on your specific goals and circumstances.

Here’s a breakdown to consider

Moderate-Intensity Cardio: This includes activities like brisk walking, cycling at a moderate pace, swimming, or dancing. Aim for about 30 minutes on most days of the week.

Vigorous-Intensity Cardio: Activities like running, high-intensity interval training (HIIT), and fast-paced cycling fall into this category. Aim for around 25 minutes on three days per week.

Variation: Mixing different forms of cardio can help prevent boredom and provide a more well-rounded workout.

Remember that while cardio is important for burning calories and improving cardiovascular health, combining it with a balanced diet and strength training is crucial for effective weight loss and overall fitness. Always listen to your body and consult a healthcare professional before making significant changes to your exercise routine, especially if you have any health concerns.

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