If you want to lose weight, then you need to first create a caloric shortage. If you consume more calories than you burn, you will not lose weight.
300 Minutes!
American College of Sports Medicine recommends that you exercise for weight loss five days a week, 60 to 90 minutes each. This amounts to 300-450 minutes of exercise per semaine.
Although it sounds overwhelming, I have found that people who do this have the greatest success in losing weight. These recommendations can be interpreted as half anaerobic and half aerobic.
Also, the guidelines for vigorous activity are very well-written. HIIT is more effective in weight loss than moderate cardio because of the Afterburn (EPOC effect). Although your diet is important, the body will burn more calories after exercising than after moderate or steady exercise.
Cardio should be performed straight, not broken down by segments throughout the day. You need a lot of energy in order to burn fat. Therefore, if you split your cardio into three 10-minute moderate workouts per day you will not be able to lose as much weight.
Gaining Muscle
What if your goal was to build muscle? What should you do?
You will need to decrease your cardio if you want to build muscle. Long cardio sessions can lead to muscle loss. Cardio workouts that last more than 30 mins will reduce muscle growth. Sprints and short bouts of high-intensity cardio can build muscle.
