Is it good to jog 30 minutes 3 times per week or more?

* If you are trying to lose fat, you need to do more cardio than if you are trying to gain weight. For fat loss, three to five times per week at 20 to 40 minutes per session is plenty. Start conservatively if you are just starting training, e.g. three times per week, 20 minutes per session. * If you are trying to gain weight, you will find that goal easier to achieve if you don't do any cardio at all, though you will still maintain health benefits without much effect on your weight gain if you do light cardio work twice a week for 20 minutes. * For improving cardiovascular fitness in general, three or four times per week for 20 to 40 minutes per session (depending on your current level of fitness) will yield good results.