How much cardio do you need each week? Build your own 150 minutes

Health guidelines suggest about 150 minutes a week of moderate cardio, but what counts is wider than most beginners expect: brisk walks, cycling, swimming, anything where you can talk but not sing.

Build your own week in the interactive: set minutes per day, flip each session between moderate and vigorous, and watch how the total adds up, since a vigorous minute counts double. Includes the talk test and a gentle way to ramp up.