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You may have to exercise more than 30 minutes a day to lose a large amount of weight, depending on your exercise intensity. If you physically active for 30 minutes five days per week, you participating in 150 minutes of exercise weekly. A 2009 review published in and Science in Sports and Exercise reports while 150 to 250 minutes of physical activity per week produces only modest weight loss, exercising more than 250 minutes, or more than four hours, weekly is associated with significant weight loss.. lidia diet pills You can do any activity that elevates the heart rate. Here we are taking advantage of the Thermic Effect of Exercise. Every time we exercise we increase our metabolism.