Interval training is a great way to get started with a cardio exercise or get better at one. The premise of interval training is based on periods of 'work' and 'rest'. The period of work has you performing at a very high intensity level and your rest period is you performing at a much lower intensity, or 'active rest' (ie not stopping altogether!)
Benefits
Interval training uses your aerobic and anaerobic energy systems. Using a combination of both of these systems basically improves your capacity to exercise at varying intensities, thereby improving your stamina and overall fitness level.
Interval training also improves your tolerance to the burn you feel when exercising at high intensities, or lactate threshold. This means that the more you do it, the more you can push yourself before that burn gets too much, therefore burning more calories!
How much time for work and rest?
I would suggest starting yourself with a 2:1 ratio of rest and work. For example, if you were on a cross-trainer or rower, or even out running - go at a relatively slow pace for 2mins, then blast it for 1min. If you're just starting out, try active rest for 1/2mins, then blast it for 30seconds. You can build up your work rate as you progress.
Happy Exercising!
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