How much cardio do you need to do to lose weight? The National Institutes of Healthof America recommends at least 30 to 45 minutes of moderate-intensity exercise three to five days a week.

You can maximize your weight loss sessions for efficiency if you alternate between high- and low-intensity workouts each day.

Aim for five days a week, alternating the intensities each day. Remember to include recovery time. Take a day off from intense training every two to three days. You can do two days, a day off, three days, a day off.

High-intensity workouts are usually ones where you’re at 70 to 90 percent of your max heart rate.

Moderate-intensity exercise is at about 50 to 70 percent of your max heart rate, and allows you to say a couple of sentences while you’re working.