An effective weekly exercise routine should generally consist of three kinds of exercises: cardiovascular exercises such as brisk walking, jogging or cycling, muscle-building and strengthening (generally involving some form of weight training), and stretching and flexibility. They each offer their own set of advantages for someone who wants to lose weight. Cardiovascular exercises will increase your heart-rate while you are exercising, and burn excess calories in the process. Muscle building and strengthening will improve your BMR, or the rate at which your body burns calories, since muscles need far more energy than fat. Stretching and flexibility will improve your posture and range of motion, and this will protect you from the risk of injury while exercising.
20 Minutes of Cardio
As far as cardiovascular exercises go, to burn a significant amount of calories you need to keep going for a spell of at least 20 minutes. Short bursts of exercise are not as effective for slimming as a longer and continuous spell. If you haven’t exercised for a long time, start with a brisk walk of 20–30 minutes, and then you can gradually replace it with a jog over the next several weeks.