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Work Up a Sweat. The American Council on Exercise recommends at least 30 minutes of cardiovascular exercise each day. Your gym will provide a variety of cardiovascular machines such as treadmills, stair climbers, bicycles, rowing machines, elliptical trainers and arc trainers.
Cortisol is the hormone that eats away at muscle tissue and cause's your body to store more fat. You want to do everything you can to avoid this. A workout should last somewhere between 45 - 60 minutes. This means you should get in the gym, hit your workout hard, then get out. Stay clear from distractions such as phones and TV, these will slow your workouts down. After 45 - 60 minutes of intense training your body starts to lose steam and it becomes more difficult to keep hitting it hard.