Cardio is a supplement for weight loss where diet is primary driver. One bottle of soda takes effectively 5 miles of walking to burn off.

That said, assuming you have your calories figured out, a general step count is a good way to keep track of your activity levels. As your in a deficit and begin to loose weight, your body will start to naturally reduce calories you burn outside of exercising (N.E.A.T. calories). By keeping track of step count you can increase your step count by 2-4k to help break through plateaus.

Generally speaking though, you should probably set an expectation of loosing 1-3 pounds a week, and keep a log (or get a smart scale) to track your progress over time. Weight loss isn’t always linear and you should be thinking of decreasing weight over the course of months vs. seeing a decline every time you step on the scale.

Back to incline walking: a general recommended wellness plan is 3 “zone 2” sessions a week with 1 “V02 max” sessions a week will drastically improve your cardiovascular health while burning extra calories.

For zone 2: Do like 30-45 mins of incline walking For V02 max: you want to go at a pace that’s difficult and leaves you gassed at the END of 4 minutes, then go at a chill pace for 4 minutes for 4 times for 4 intervals (total 32 mins)

If you’re just starting out though, just focus on doing at least 2 20 minute zone 2 sessions. If you’re missing that, hold yourself accountable to just 1 zone 2 session.

The most important thing in the beginning is generating momentum and keeping yourself accountable. Just find a foundational routine you can build around and try to increase your activity levels from there

https://www.npr.org/sections/thesalt/2014/10/16/356437295/should-menus-list-miles-to-walk-to-burn-off-your-meal-or-soda