You may increase your intensity after you’ve grown accustomed to exercising (and are up to 30 minutes of continuous activity). Because of the following reasons, how hard you work is an important element in your workout:
1. Calorie burn: The amount of calories you burn is directly proportional to your level of intensity.
2. Monitoring your exercise intensity is made simple by the use of a heart rate monitor or a perceived effort scale, both of which are available online.
3. Time savings: When you’re short on time, increasing your intensity burns more calories than decreasing it.
The fourth element of variation is to vary the intensity of your workout. This may be accomplished without having to learn a new activity.
When it comes to maintaining a healthy lifestyle, how much exercise do we really need?

Cardiovascular Frequency Recommendations

Your fitness level and timetable will decide how often you train out. The following are typical rules to follow:
1. For overall health, try 30 minutes of moderately hard cardio five days a week or 20 minutes of extremely intense cardio three days a week. If you’d like, you may combine the two methods.
2. In order to lose weight and/or prevent gaining it back, you may need to engage in at least 300 minutes of moderate-intensity physical exercise each week.
3. It’s recommended that you get 150 to 300 minutes of moderate-intensity exercise each week to keep your weight in check.

Excessive cardio should be avoided at all costs, since it may have negative consequences. There comes a point at which the benefits of exercise decrease, so keep it moderate (3 to 6 days per week, depending on your fitness level), vary your intensity, and remember to take rest days when necessary.
Always keep in mind that, due to your hectic schedule, you may have difficulty adhering to the recommended diet and exercise regimen. If you are unable to put in the effort necessary to achieve your objectives, you may need to alter your way of life. Alternatively, if it isn’t working, adjust your objective to better suit where you are in your exercise or weight reduction journey at the time.
A week of moderate-intensity physical exercise.

Reference

lifehack.org
www.healthline.com