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WebDec 4, 2024 · Building lean muscle mass may help you burn fat and tone your muscles. Some of the health benefits of regular cardio exercise, such as dancing, include: increased stamina improved mobility... WebMay 17, 2024 · How it works: 1. 5 to 10 minute warmup. 2. 15-45 intervals for 5 to 10 rounds then rest 5 minutes. 3. 20 to 30 minutes of steady state aerobic cardio. 4. 30-30 intervals for 5 to 10 rounds. WebFeb 28, 2024 · The guidelines of the American College of Sports Medicine (ACSM) suggest moderate-intensity exercise for 30 minutes of five days a week or 20 minutes of vigorous cardio exercise three days a week to reap the health benefits. 1 In order to lose weight, the ACSM recommends working up to 60 to 90 minutes of activity several days a week. retention force 意味