It takes more than 30 minutes for the exercise to have obvious effect ... because it takes me 30 minutes to start burning fat ... I used to run for more than 20 minutes every day and then do stretching exercises ... I lost weight 10 kilograms ... this block has not rebounded for a year ... so I think it will definitely be useful ... but I should pay attention to controlling my food intake .. If I run too much, I will be hungry ...