If you’ve ever wondered how often you should hit the gym or lace up your sneakers for a run, the answer isn’t one-size-fits-all.
From boosting heart health to building muscle, here are the key takeaways to help guide your fitness schedule.
You should aim for 150 minutes of moderate cardio per week
For general health benefits, health experts recommend 150 minutes of moderate aerobic exercise per week.
This could be split into five sessions of 30 minutes each, helping improve cardiovascular fitness and reduce health risks.
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Or go for 75 minutes of intense cardio
If you prefer shorter, more intense workouts, 75 minutes of vigorous cardio is an effective alternative.
That could mean three 25-minute sessions per week with a higher heart rate and calorie burn.
Strength training is essential
To build and maintain muscle, schedule at least two strength training sessions weekly.
This can include bodyweight exercises, resistance bands, weightlifting, or yoga. Target all major muscle groups for balanced development.
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Find workouts you enjoy to stay consistent
Consistency beats intensity when it comes to long-term results.
Choose activities you like – whether that’s dancing, swimming, or hiking – so working out becomes something you look forward to, not dread.
High-Intensity Interval Training (HIIT)
Pressed for time? HIIT or Tabata workouts can offer major benefits in less than 30 minutes.
These formats alternate bursts of activity with short rests and are ideal for burning fat and improving endurance quickly.
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Cardio doesn’t have to mean running
Aerobic exercise can be anything from brisk walking and biking to mowing the lawn or playing tennis.
Choose activities that fit your lifestyle and keep your heart rate up to reap the rewards.
Start small if you’re new to exercise
If you’re just beginning, it’s okay to ease into a routine.
Even light movement, like walking after meals or taking the stairs, can help reduce sedentary time and gradually build endurance.
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Combine cardio and strength for best results
A balanced week of fitness should include both aerobic exercise and resistance training.
This combination supports heart health, weight management, and muscle strength – plus it prevents workout boredom.
Workout goals shape your routine
Your exercise frequency and intensity should match your personal goals.
Whether you’re aiming for general wellness, weight loss, or muscle gain, your plan should adjust accordingly to get the best results.
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Don’t skip rest and recovery
Rest days are just as crucial as workout days. They help muscles recover, prevent injury, and keep your energy levels high.
Light stretching, foam rolling, or simply relaxing can enhance your performance long-term.
This article is based on information from Verywell Fit.