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The Fastest Way to Lose 20 Pounds or More: Do the workout 2-3x's/week, completing 2 sets of each exercise, 12-15 reps per set (except where noted) and incorporate the cardio regimen: ENDURANCE-BUILDING CARDIO 2 days/week, do 30 to 45 minutes of easy to moderate-intensity cardio (you can walk, use an elliptical machine, hike, bike, or swim--anything that keeps you going for at least 30 minutes). Mix up your routine-bike one day, hike the next- to train different muscles and beat boredom