Aim For 5 Hours of Cardio a Week
"For weight loss, cardio is king," Jim said, adding that the American College of Sports Medicine (ACSM) recommends 300 minutes of cardio training a week for weight loss. "I would recommend low to moderate continuous exercise," he said.
If 300 minutes (five hours) sounds like a lot, it doesn't have to equal vigorous HIIT training or an intense cycling class. Your cardio workout should be at least continuous cardio at a moderate level reaching 60 to 70 percent of your max heart rate.
You can also break it up throughout the week; instead of an hour at a time, maybe you go for a walk for 30 minutes in the morning and ride your bike for 30 minutes in the evening.