So, 3 times / week is 20 minutes of elevated heart rate 3 times per week. (freedieting.com)
Bonus: This move also elevates your heart rate, and tests your endurance — making it a great alternative to traditional cardio, like running, which can wear on your knees. (dailyburn.com)
For fat loss: endurance rep ranges of 10 to 15 to elevate the heart rate while still building muscle mass to improve your metabolism at rest. (womenshealthandfitness.com.au)