How Much Cardio Should You Do to Lose Belly Fat? (Best 4 Step Plan)

How much cardio should you do?

Jermey Ethier explains how much exercise you should do to lose belly fat, so that you can apply these tips to your training and maximise your results.

How Much Cardio Should You do to Burn Belly Fat?

“Wondering how much cardio is needed to burn belly fat? Well, you’re in the right place. We’re going to talk all about cardio, and more specifically how you can use it to get rid of belly fat. The truth is, most people seeking burn belly fat approach their cardio routines the wrong way and fail to account for the various metabolic adaptations we experience.”

“The good news though is by Implementing the right cardio plan, you will be able to break through any plateaus you encounter to the point where you’re able to lose belly fat. Before that, let’s first take a look at the problems we face when it comes to cardio and belly fat loss.”

Limitations and Problems of Cardio

One of the major limitations with cardio for fat loss is that as we lose weight and improve our fitness levels, our body compensates by trying to burn less calories throughout the day. That’s obviously bad news if you want to burn belly fat. And is also why your cardio plan needs to be designed and actually progressed overtime such that it accounts for this. But, at the same time, you don’t want to do too much too soon.”

A 4 Step Plan

“So, how exactly do we account for those factors? Well, we can do so with a 4-step plan that when combined with a calorie deficit from your diet, will help you lean down and eventually get rid of belly fat.

Step 1

“The first thing we need to do here is establish a small amount of cardio to get you in the habit of moving and adhering to a cardio plan that we can then progress. What I’d recommend is just 10 minutes of incline walking every single day. You can swap this for light cycling or any low intensity, low impact cardio modality.”

Step 2

“In step 2, we want to then very gradually start increasing the duration and/or difficulty of our cardio sessions. But again, the key here though is that you’re simply increasing your cardio very gradually overtime to enable you to break through any plateaus you encounter so you lose belly fat successfully. That said, the extent to which you do so though will vary individually and depend on your lifestyle.”

Step 4

As you apply the above 3 steps, you need to ensure that you’re not then compensating outside of these cardio sessions. So, to avoid this possible compensation from impeding your belly fat loss, you need to control and monitor 3 variables. First, your step count. Second, you need to be adhering to a regular weightlifting routine. And lastly, you need to monitor and control your calorie intake and ensure that you’re still adhering to a calorie deficit.

Now the last step here has to do with maintaining your new physique. Find a routine or hobby that you can now stick to that’ll enable you to maintain your new bodyweight and physique with ease.

Here’s a summary of what I’ve covered on how much cardio is needed to burn belly fat:

  • Step 1 (Baseline): Start at a low baseline level of cardio.
  • Step 2 (Increase): In gradual increments, increase the duration/difficulty of your weekly cardio sessions every time you reach a plateau.
  • Step 3 (Control): Control all other variables and keep them consistent (weights routine, daily steps, calorie intake) to avoid compensating for your cardio sessions.
  • Step 4 (Maintain): After you’ve successfully stripped off the belly fat, find a routine that’ll enable you to maintain your new bodyweight and physique.

Just keep in mind that you need to be pairing your cardio routine with a regular weightlifting routine and a solid nutrition plan, as these will both help speed up the process and ensure that you don’t just end up “skinny fat” by the end of your fat loss journey.


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Macronutrients consist of carbohydrates, proteins, fats and technically, alcohol.


Carbohydrates, also known as carbs, are the body’s primary source of energy. They’re found in many foods and can be broken down into glucose (a type of sugar), which your body uses for energy. Carbohydrates also contain fibre that helps you feel full longer and lowers cholesterol levels.

In general terms, complex carbohydrates are those made up of long chains of sugars; simple carbs have shorter chains or single sugars linked together by chemical bonds.

Complex carbohydrates include whole grains like oats or brown rice; simple carbohydrates include white breads made from refined flour and table sugar (which is also known as sucrose).


Protein is a building block of the body. It’s found in meat, fish, eggs and dairy products. Protein plays a role in muscle growth and repair; it’s also used by the body to make hormones, enzymes and antibodies.

If you don’t get enough protein from your diet or if your body can’t use all of the protein that you eat (for example if you have kidney disease), then extra amino acids will be made from other substances such as fat or carbohydrate


Fat is a source of energy, as well as essential fatty acids. It also contains vitamins A, D and E, as well as K.

Cholesterol is a type of fat that can be found in the blood. Cholesterol is important for cell growth and development.

It helps make hormones such as estrogen (the female sex hormone), testosterone (the male sex hormone) and cortisol (which helps control blood sugar levels). Eating too much saturated fat can raise cholesterol levels in your blood which increases your risk for heart disease or stroke.

Unsaturated fats help lower LDL or “bad” cholesterol while increasing HDL or “good” cholesterol levels in the body making them healthier choices when trying to reduce your risk for heart disease.

Macronutrients are a part of the food we eat.

Macronutrients are the main components of food. Carbohydrates, protein and fat are macronutrients. They provide energy for the body to function properly and for growth and development.

There are three types of carbohydrates: sugars, starches and fibres. Sugars include glucose (blood sugar), fructose (fruit sugar) and galactose (milk sugar). Starches are long chains of glucose molecules that break down into simple sugars during digestion; examples include grains such as wheat or rice as well as potatoes with their skins intact–these contain more resistant starch than peeled varieties do!

Fibres come mainly from plant sources such as fruit skins/pulp/seeds; vegetables like broccoli florets or carrots tops; legumes like chickpeas or lentils

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