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How long should I exercise for each day for optimal weight loss results?

Hi everyone, I have recently started my weight loss journey and I am trying to figure out how much exercise I should do each day. I am a 25-year-old female, 5'4" tall, and currently weigh 180 pounds. My goal weight is 140 pounds. I work a desk job and don't get much physical activity otherwise. I am trying to make some changes to my lifestyle and diet, but I want to make sure I am also exercising enough to see results.

So, my question is, how long should I exercise for each day for optimal weight loss results? I am open to all kinds of exercises, including cardio, strength training, and yoga. I have access to a gym and also like to exercise outdoors. Any advice would be greatly appreciated. Thank you!

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Hello! I was in a similar situation not too long ago. I am a 30-year-old male, 5'10" tall, and weighed 220 pounds. I worked a sedentary job and didn't have much time to exercise due to my busy schedule. However, I was determined to lose some weight, so I decided to start small.

To start, I committed to exercising for just 20 minutes a day, five days a week. At first, it was difficult to find the motivation to exercise, but as I started to see results, it became easier. After a few weeks of consistently exercising for 20 minutes a day, I increased my exercise time to 30 minutes a day, five days a week.

With this simple exercise routine, combined with a healthier diet, I was able to lose 10 pounds within a month. From there, I gradually increased my exercise time and intensity, and I have since lost a total of 40 pounds.

So, based on my personal experience, I would say that even just 20 minutes of exercise a day can make a difference when it comes to weight loss. Starting small and gradually increasing your exercise time and intensity can help you stay motivated and see long-term results.


Hello everyone! I'd like to share my weight loss journey and offer some advice for those who are struggling to figure out the optimal duration of exercise for weight loss. I am a 26-year-old male, 6'0" tall, and weighed 280 pounds. My weight had been an issue for many years, and I realized that if I didn't take control of my life, it would compromise my health in the long run.

I began with an intense workout routine of an hour of cardio and strength training every day, which lasted for three weeks, but I struggled to maintain that schedule. So, I switched to working out for 45 minutes a day, five days a week, which was much more manageable for me. For my workouts, I alternated between resistance training and cardio exercises.

Besides exercise, I also modified my diet significantly. I began by cutting back on fast food, processed foods, and sugary drinks. Fast foods and unhealthy foods were my staple diet, and maintaining healthy food habits was the most challenging part of my weight loss journey. I limited my portions, learned to cook healthier dishes, and aimed to get the necessary nutrients from whole foods, such as vegetables and fruits.

It's a challenge to commit to a plan and stick to it, but I managed to stay on track by setting realistic goals for myself. In addition, I made small changes in my daily routine, like taking the stairs instead of the elevator, to stay active throughout the day.

In conclusion, the optimal exercise duration for weight loss can differ for everyone. What matters is staying committed to a healthier lifestyle and being patient while your body adjusts to the changes. Small changes made consistently over time can lead to significant results. Remember, it's a journey, not a destination.


Hello, everyone! Weight loss is not just about exercising but also about lifestyle changes. I am a 29-year-old female, 5'7" tall, and weighed 200 pounds. Initially, I tried to exercise for an hour every day, but due to work and other commitments, I was not able to maintain that routine for long.

What worked best for me was exercising for 30 minutes a day, five days a week, and making healthier choices throughout the day. Instead of eating processed foods, I started eating more fresh fruits and vegetables, lean protein, and whole grains. I also cut back on sugary drinks and alcohol, which made a significant difference.

In terms of exercise, I started with 30 minutes of brisk walking every day and gradually increased my pace and distance. I also added some strength training exercises and yoga to my routine. However, it wasn't until I started tracking my steps that I saw a significant improvement in my weight loss progress. I committed to walking 10,000 steps a day, which meant taking the stairs instead of the elevator and walking instead of driving whenever possible.

Overall, consistency and making small lifestyle changes helped me achieve my weight loss goals. While exercising for at least 30 minutes a day is recommended, it's also important to make healthier choices throughout the day and stay active in small ways. Remember, weight loss is a journey, and everyone's journey is different. Do what works best for you, and the results will follow.


Hello everyone! As someone who has struggled with weight loss, I have found that there is no one-size-fits-all answer to this question. I am a 27-year-old female, 5'3" tall, and weighed 160 pounds at my heaviest. I work from home and have a relatively sedentary lifestyle.

When I first started my weight loss journey, I tried committing to an hour of exercise a day, but soon realized that it was just not sustainable for me. Instead, I started doing 30 minutes of exercise a day, five days a week, and saw some progress but not as much as I had hoped for.

Eventually, I found that doing 45 minutes of exercise every day, with a mix of cardio and strength training, worked best for me. Sometimes I would do a 30-minute cardio workout in the morning and then a strength workout in the evening, while other days I would do a 45-minute full-body workout. Additionally, I incorporated short walks throughout the day to get some extra movement in.

What worked for me was being consistent with my exercise routine and finding what felt good for my body. Weight loss isn't just about how much you exercise, but also what you eat and your lifestyle habits. So, I paired my workouts with a balanced and healthy diet, along with making small changes like taking the stairs instead of the elevator and parking further away from my destination.

In conclusion, consider finding what works best for you in terms of exercise duration and type, and pair that with a healthy and balanced diet for optimal weight loss results. Remember, it's a journey, so be kind and patient with yourself.


Hi there! I had a similar situation before where I was struggling to lose weight despite exercising for an hour every day. I am a 32-year-old female, 5'6" tall, and weighed 200 pounds. I started off with 30 minutes of cardio and 30 minutes of strength training every day at the gym, but I didn't see much progress in my weight loss.

It wasn't until I changed my diet and started exercising for longer periods that I finally started losing weight. I started tracking my calorie intake and cut out processed foods, sugar, and unhealthy fats from my diet. At the gym, I started doing 60 minutes of cardio every day, five days a week, and added another 30 minutes of strength training after my cardio sessions.

With this combination of diet and exercise, I started seeing significant weight loss within a few weeks. So, based on my personal experience, I would suggest focusing on both diet and exercise for optimal weight loss results. It's important to find a workout routine that works for you and challenge yourself to increase the intensity and duration gradually. Also, tracking your calorie intake can help you make better food choices and reach your weight loss goals faster.


Greetings, all! I am a 35-year-old male, 6'2" tall, and at one point weighed 320 pounds. As someone with a busy schedule, it can be challenging to find time for exercise. However, I found that making exercise a priority allowed me to make some significant strides in my weight loss journey.

I started my journey by committing to an hour of exercise every day, which included 30 minutes of cardio and 30 minutes of weight training. This routine certainly challenged me, but it was simply too much to do every day without burning out, so I decided to alter my approach.

What worked for me was splitting my exercise routine into 30-minute sessions, morning and night. During the morning session, I would do a 30-minute brisk walk, followed by a 30-minute strength training session in the evening. By splitting up my exercise routine, I was able to remain consistent and not let the demands of my job get in the way.

It's essential to start slow and listen to your body. Don't worry about how long you're exercising, but instead focus on the quality of the workout. Once you feel comfortable, you can start to increase the duration of your exercise routine gradually. Remember also to stay hydrated and eat a healthy and balanced diet.

In conclusion, the optimal length of exercise varies from person to person, but consistency is key. Splitting exercise routines throughout the day, as I did, can be a great strategy to maintain a routine in a busy schedule. Just be patient and persistent, and the results will follow.


Hi there, everyone! It's great to see so many people sharing their personal experiences on this topic. I'd like to share mine as well. I am a 33-year-old male, 5'11" tall, and weighed 240 pounds. My primary goal was to lose some weight and get in shape, so I implemented a few lifestyle changes to reach my goal.

I began with a workout routine of 30 minutes of cardio and 30 minutes of strength training every day. However, after a few weeks, I realized that it was challenging for me to stay consistent with such a rigorous routine. To make things simpler, I switched to doing 45 minutes of cardio, alternate days a week, and on the days that I didn't do cardio, I focused on strength training.

In addition to exercise, I also made healthier choices in my everyday life. I started by reducing my portion sizes and eating more fruits and vegetables. Since I had a desk job, I made a point to get up and walk around for a few minutes every hour to keep myself active. I also started drinking more water throughout the day, which helped keep me full and reduced my cravings for snacks.

Of course, there were times when I felt demotivated or too busy to follow my routine, but I stayed committed and did not give up. Veering from the routine was not a reason to give up; it was an opportunity for me to get back on track.

In conclusion, exercising for at least 30 minutes a day is a good starting point for weight loss. However, it's important to tailor the routine to your individual needs and make lifestyle changes, such as eating healthier and staying active throughout the day. With hard work, patience, and consistency, anyone can achieve their weight loss goals.


Hi there! I was in a similar situation not too long ago. I'm a 28-year-old male, who is 5'7" and weighed 190 pounds. I had a desk job and didn't get much physical activity either. I started going to the gym and working out for an hour every day, doing a mix of cardio and strength training. However, I didn't see much weight loss after the first few weeks.

It wasn't until I started increasing my intensity and pushing myself harder during my workouts that I finally saw the weight come off. I started doing high-intensity interval training (HIIT) for 30 minutes a day, five days a week, and saw a significant improvement in my weight loss progress.

So, based on my personal experience, I would say that exercising for at least 30 minutes a day is a good starting point, but it really depends on your fitness level and workout intensity. If you're just starting out, I would suggest starting with 30 minutes of cardio or strength training a day and gradually increasing the intensity as you go. It's important to listen to your body and not push yourself too hard too quickly. Remember, slow progress is still progress!

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