When I do cardio....I target 15 mins on Elliptical glyder: 150-200 calories. Then go to the bike for another 15 mins: 130 calories....then over to the treadmill for 20 min: 210 calories.
I do this twice a day. There are days I just jog at home in the evenings. For the majority, this is my morning program and to get ready for competition.
Now, when I'm not getting ready for a comp....I would do light jogging or speed walk at incline for about 30 min 2-3 days per week and watch my calorie intake.