I don't believe in doing cardio for hours and hours. I also don't believe in doing exercise that you hate. That is absolutely not sustainable. I believe in efficient and effective workouts that include strength training. Lifting weights has done more for my clients bodies & minds than anything else.
This is a typical workout plan I would prescibe to a someone looking for improvements in body composition and overall health/wellness. It would include- 3 sessions of strength training, 2-3 High Intensity Interval Training sessions (10-15 min) and 1-2 Moderate Intensity Cardio Sessions (20-30 min). If you are looking for more fat loss I would 3 HIIT & 2 MIC. Here's what it would look like:
Monday- Strength sessions #1 followed by 10-15 min of HIIT
Tuesday- Moderate Intensity Cardio
Wednesday- Strength session #2
Friday- Strength session #3 followed by HIIT
Saturday-optional Moderate Intensity Cardio or self care day