Not unless you love it. Reducing calories, as opposed to burning the extra calories, is by far an easier method of reducing weight quickly. That said, do a little cardio for your health, and don’t lose weight too fast—it will come back. It takes the average person ~1hr of intense cardio to burn off a café mocha. It takes no time at all to not drink it in the first place. If you want to lose weight very quickly but safely, use the dotFIT program to create your goal and you will receive the ideal plan to take you get you there. Below are basic cardiovascular workout instructions.
Guidelines for proper cardiovascular intensity for fat loss
• Novice exercisers should work within 50 to 60 percent of their maximum heart rate.
• Once you adapt to an exercise intensity level, it is helpful to increase your workout intensity. Changing the intensity and/or duration of your aerobic workout every two weeks helps you avoid plateaus and continue to lose body fat.
Bottom line
If your goal is body fat loss, higher-intensity exercise yields the same results as lower-intensity exercise, but in a shorter period of time. In order to keep the body from plateaus, the mode and intensity of aerobic training should be changed every two weeks.