How Long Should I Spend in the Gym to Lose Weight?

How Long Should I Spend in the Gym to Lose Weight?

Sometimes, it is not important how much time you spend in a gym, but how much effort you put into working out in a gym. You may spend five hours in the gym, but you would not see any result if all you do is take photos and talk to other people who come and go.

I also wondered how long should I spend in the gym to lose weight until I realized that I must be committed to losing weight and not consider the time I spend in the gym.

Therefore, stop wondering and start acting. It does not matter how long your workout takes but rather how much energy you spend in the gym. If you want to know the average calorie burn while doing specific physical activities in the gym, continue reading to find out.

How Long Should I Spend in the Gym to Lose Weight

How Long Should I Spend in the Gym to Lose Weight?

The time spent in the gym and your weight loss results depend on the workout intensity, type, and duration. If you practice cardio workouts each day for 30 to 40 minutes, the weight loss results might be visible in 4 to 6 weeks. Heavy workouts for 30 minutes may show slower but longer-lasting weight loss and toned body results.

A combination of both cardio and heavy weight workout might be an ideal combination and might show weight loss results in 6 to 8 weeks. This combination will burn your fat and tone your muscles.

Nevertheless, an external factor that determines how long you should spend in the gym to lose weight is the food you eat. The calories you eat in a day and meals play an important role in the weight loss process.

You can spend hours in a gym, but you will not see results if you eat unhealthy, unbalanced, and high-calorie meals.

Weight Loss: Activities, Goals, and Effects

As previously mentioned, it is best to focus on what you do in the gym instead of how long you do it; thus, here is a list of activities that will help you choose the best workout activity to see faster effects.


If your goal is to lose weight by following a healthy meal plan and light physical activity, then you can visit a gym and walk on a treadmill.

An hour of walking might burn from 200 to 360 calories, depending on the incline and speed. By increasing the incline and speed, you increase the calorie-burning amount.

If you opt for an indoor walk, like using a treadmill in a gym, you can easily see how many calories you have burned since almost all machines will show it on display during and after the workout.

However, walking does not promise a lot. You may have to repeat this activity every day for an hour or two and stick to your calorie deficit to see weight loss results. But, if you practice fast walking on a high incline for 30 to 40 minutes, it might be an excellent way to see the weight loss results faster.


On average, running can burn up to 550 calories per hour. The thing that determines how many calories you will burn is the running speed. The higher the running speed, the more calories you might burn.

You can also increase the effort by adding an incline. This might help you lose weight and gain stamina. The treadmill will calculate how many calories you have burnt during your running exercise, depending on the time and speed.


Cycling can burn from 400 to 750 calories per hour. Nevertheless, it also depends on the speed and effort you put into the workout. For better results, you should try doing a 20 to 30-minute HIIT training on the static bicycle, and you might expect results in 4 to 6 weeks.


Lifting weight might burn from 200 to 300 calories. This activity will not give you fast results, but it is excellent to burn fat and tone your body in the longer term.

Combining lifting weights with 20-30 min cardio activity might help you see incredible results in 6 to 8 weeks.

Read more: Is Slow Weight Loss Better for Skin?


I used to wonder how long should I spend in the gym to lose weight too, but once I started, I found out that the workout effort is the thing that makes the time spent in the gym valuable.

Eat, sleep, and exercise. Being consistent, motivated, and disciplined is the key to success.