Finding the right workout duration can be tricky.
Whether you’re aiming to lose weight, build strength, or improve endurance, your training time should align with your personal goals.
There’s no one-size-fits-all workout time
The ideal duration of a workout depends entirely on your fitness goals.
Someone training for a triathlon will need more time and intensity compared to someone simply trying to stay in shape. Your goals shape your schedule.
Strength training
Depending on the number of exercises, sets, and rest intervals, most strength workouts take between 30 and 60 minutes.
A session with 7–9 exercises can fit comfortably into this timeframe if properly structured.
Rest periods influence workout length
How long you rest between sets significantly impacts total workout duration.
For building strength, you’ll need 2–5 minutes of rest; for muscle growth, 60–90 seconds; and for endurance, around 20–120 seconds.
Shorter rests mean shorter workouts – but also higher intensity.
Aim for 150 minutes of cardio weekly
For general health, the guideline is 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week.
You can break this down into manageable chunks – like 30-minute walks five times a week or 25-minute runs three times weekly.
HIIT sessions
High Intensity Interval Training (HIIT) using bodyweight exercises can deliver impressive results quickly.
Just two 40-minute sessions per week have shown to improve both cardiovascular fitness and metabolism.
Bodyweight strength training is time-efficient
Exercises like squats and push-ups require no equipment, meaning less time setting up.
You still need to rest between sets – especially if you’re training for strength – but overall, these sessions can be quicker and just as effective.
Take 1–2 days to recover after heavy training
Your body needs time to recover after intense workouts like weightlifting. Giving yourself 1–2 days of rest between similar sessions helps muscles repair and grow.
Lighter cardio sessions, however, can be done more frequently without risking burnout.
You don’t have to work out every day
Consistency is key, but daily training isn’t necessary. Even one solid session per week can bring results, though 2–3 strength sessions weekly tend to yield better progress.
For cardio or HIIT, 3–6 days a week might be more suitable depending on the intensity.
Split workouts can save time
Dividing your training into upper and lower body days is an efficient way to train more frequently without making each session too long.
It allows you to keep workouts short and focused while still hitting all muscle groups across the week.
Quality matters more than quantity
A well-structured 20-minute workout can be just as effective as a 60-minute one – if done with focus and purpose.
Planning and goal alignment are what truly determine success, not just clocking time at the gym.
This article is based on information from Healthline.