The time you spend exercising not including the warm-up and cool-down, should vary from 20-60 minutes. Each time you do your cardiovascular exercise, try to do add a couple of minutes or so. The longer you exercise, the more calories and fat you’ll "burn". Beginners, should take a slow approach and train at low intensity levels. Start off doing 10-15 minutes and gradually add intensity levels and the duration of your time. Increase your duration before increasing your intensity levels. Add minutes before adding a higher level.   any questions email info@fitsite.com