There's very little evidence that doing longer aerobic training in any way increases cardiovascular fitness. It's i ntensity that counts. Forget once again the myth and misperception that more is better. What it will do is waste a good deal of time and lead to terminal boredom. Here are sample routines with each workout taking no more than 15 to 25 minutes.
Routines use only one set per exercise.
Unlike what you see many women and men doing, there is little need for elaborate warm-ups. You can do some general warm-up for several minutes to elevate your heart rate. You can then also do one or two warm-up sets with two to three repetitions for the first exercise you will do in a workout. After that, you many not need to do any other warm-up sets. You are not doing one maximum repetition in any movement.