[header] How to use exercise to lose the flab [title] Include 150 minutes of steady-state aerobic activity each week. [step] One of the most effective exercises to burn calories is steady-state cardio activities. These burn extra calories to help you lose weight. 
[substeps] Steady state cardio exercises are those that raise your heart rate and keep it raised at a fairly consistent level for at least 10 minutes. Include a minimum of 150 minutes or about 2 1/2 hours of cardio each week.