To calculate how much cardio you need to lose 10 pounds, use

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To calculate how much cardio you need to lose 10 pounds, use a reference chart like those provided by Harvard Health Publications. Look for the column that most closely matches your body weight. Next, go down the list until you come to your chosen activity. Divide the 35,000 calories needed to lose 10 pounds by the listed number of calories per time period. For example, if you weigh about 155 pounds and walk at 3.5 mph, you will burn 298 calories for each hour you exercise. Divided into 35,000, this works out to about 117.5 hours. If you exercise the minimum 30 minutes five days a week suggested by the American Heart Association, it will take you a about 47 weeks to lose 10 pounds. You can speed this up by exercising more intensely, as in interval training or for longer periods of time.