Cardio Weekly Planner
Plan how much cardio per week with a simple schedule of minutes by intensity, a guideline comparison and a printable week view.
Your week
—
iPhone & iPad · Free
Track it in Jump Rope Counter.
Track jump-rope sessions, intervals and weekly volume privately on your device.
How much cardio per week should you do?
How much cardio per week you need depends on your age, goal, current activity and available days. Adults should aim for at least 150–300 minutes of moderate-intensity aerobic activity per week, or 75–150 minutes of vigorous activity, or an equivalent combination.
Moderate means you can talk but not sing, such as brisk walking, easy cycling or doubles tennis. Vigorous means you cannot say more than a few words without pausing, such as running, fast cycling or singles tennis. The talk test is practical for most people; you can also use the Zone 2 heart-rate tool for intensity targets.
Add muscle-strengthening activity involving all major muscle groups on 2 or more days per week. Additional health benefits accrue beyond 300 moderate minutes. If you are currently inactive, the planner ramps you toward a target by roughly 10% per week: some activity is substantially better than none, and the largest health gains come from moving from zero to a modest amount.
Moderate-equivalent minutes = moderate minutes + (vigorous minutes × 2) Adults 65 and over should add balance training and be as active as their condition allows. Children and adolescents 6–17 need 60 minutes or more per day, mostly moderate-to-vigorous aerobic activity, with vigorous, muscle-strengthening and bone-strengthening activity at least 3 days per week each.
Physical Activity Guidelines for Americans ↗WHO physical activity fact sheet ↗
Cardio weekly planner FAQ
How much cardio per week is enough for adults?
Adults should do at least 150–300 minutes of moderate-intensity aerobic activity per week, or 75–150 minutes of vigorous activity, or an equivalent combination.
How do vigorous minutes count?
Vigorous minutes count double toward the moderate target. For example, 75 vigorous minutes equals 150 moderate-equivalent minutes.
What if I am starting from zero?
Start with a modest amount and build by roughly 10% per week toward the target. Some activity is substantially better than none.
Should I do strength training too?
Yes. The guideline also calls for muscle-strengthening activity involving all major muscle groups on 2 or more days per week.
Does the planner save my information?
No. The plan is calculated in your browser and your entries are not saved by this tool.