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Well to lose weight you need to be consistent with diet and making sure you exercise or move body for at least 20-30 mins a day. It does not need to be intense workout it can be easy as going for a walk.
Each session is 60 minutes. We start with some stretches and do a dynamic warm up. Then we will do core/ab workout. Then do a full body strength workout. Then we do cardio whether that be some boxing, ropes, some sort of circuit. Then we finish it up with stretches. I try my best to make it as fun as possible can but obviously we do have work and it won't be fun at times.
There is no wrong amount but to get the results you are looking for you should at least 2-3 times a week. If you train twice a week its going to be more maintenance and if you train three times a week you will get the results that you are looking for.
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