It is important to know that when you are exercising with high intensity, the speed of the heart rate increases by 70 to 90%, which means that you will feel that you can barely say a few words in a row, while exercising with medium intensity increases speed by 50 to 70% which means You can say a few consecutive sentences during the exercise.
On days when you are ready for more movement (or when your time is tight), increase the intensity of your cardio exercise on the machine by adding some interim exercises, so you can burn more calories in a shorter period of time. For example, you can run (or ride the bike) as fast as possible for a minute and then relax for another minute while decreasing your speed gradually and repeating this for 15 to 20 minutes. You can also get out of the machine to do some bodybuilding exercises such as (burpees, speed skaters, jumping jacks, plank jacks, mountain climbers), and at the end complete thirty seconds of each exercise in a row without a break, then sit for thirty to sixty seconds, You can follow this sequence several times to achieve about twenty minutes.
If you have plenty of time, try doing some longer and less intense exercises such as walking, jogging, bicycling, or elliptical machine. Note that you will need to exercise longer to burn more calories, for at least forty-five minutes, but it is essential not to give up such exercises. Some studies have indicated that 94% of people who have successfully lost extra weight and maintained their new weight have increased their physical activity by walking in most cases.
Essentially, the right amount of cardio that you should practice to lose weight is flexible according to your time and preferences, so basically whatever you choose, the cardio will help you lose extra kilos and maintain your weight.