The Center for Disease Control recommends that adults get 150 minutes of aerobic exercise weekly, as well as strength-training exercises at least two times per week that work all major muscle groups in the body. This breaks down to about 25 minutes (including 2 minutes of warm up and 2 minutes of cool down) on a daily basis. Starting with an aerobic exercise that you can commit to, such as walking or riding a bike, is one strategy that can help start up a consistent exercise routine. For examples of strength training, see the strength training link in the resources section.

On the Other: Caloric Intake?

In its most simple terms, weight loss is a caloric deficit. If a person burns 500 calories exercising, but eats those 500 extra calories in their diet, there will not be any weight loss. Understanding the current caloric intake and monitoring food consumption while exercising will help ensure that the caloric intake is not negating the calories burned through exercise. Using an exercise program and reducing caloric intake can help speed weight loss results.

Bottom Line

Weight loss can be achieved through diet or exercise, but for real success, caloric intake should be monitored while exercising. The recommended weekly amount of exercise identifies both aerobic and strength training exercises--with a weekly minimum of 150 minutes. This weekly target can be broken down into a workout regiment that works for a dieter's lifestyle, whether daily or otherwise.

Source:

Exercise to Lose Weight

How Much Physical Activity Do Adults Need?

Weight Loss - 6 Strategies for Success

Resource:

Different Types of Strength Training