Do moderately intense cardio 30 minutes a day, 5 days a week
Do vigorously intense cardio 20 minutes a day, 3 days a week
Do 8-10 strength-training exercises, 8-12 repetitions of each exercise 2x a week.
Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.