How Much Time Should I Spend Working Out?

How should I spend training?   What should my weekly routine look?
 
How much time you spend really comes down to how long you've been on a regular program and what your goals are. For example if it's been six months since you've worked out, you'll need to take it slowly. Start with a walking program of 3-5 days per week for 10-20 minutes, building up to 30 minutes, 5 times per week. After that, bump it up to 200 minutes per week.

If you've been exercising and would like to maintain general health, you'll want to move 230 minutes per week - 40 minutes, 6 days per week / 45 minutes, 5 days per week.
 
If you're trying to lose some weight and achieve health and fitness gains, bump up the time you spend to 260 or more minutes per week - 45 minutes, 6 days per week / 55 minutes, 5 days per week.
 
Here are a some ideas in establishing your weekly routine:
 

Beginner  Pattern - 200 minutes per week
Weeks 1 & 3
1.    Monday:           Lower body
2.    Tuesday:           Cardio
3.    Wednesday:      Upper body
4.    Thursday:         Easy walk
5.    Friday:             Lower body
6.    Saturday:         Cardio
7.    Sunday:           Off

Week’s 2 & 4
1.    Upper body
2.    Cardio
3.    Lower body
4.    Easy walk
5.    Upper body
6.    Cardio
7.    Off
 
Intermediate Pattern (General Health) -  230 min. per week
Week’s 1 & 3
1.    Lower body
2.    Cardio
3.    Upper body
4.    Cardio
5.    Off
6.    Full body
7.    Cardio

Week’s 2 & 4
1.    Lower body
2.    Cardio
3.    Upper body
4.    Cardio
5.    Off
6.    Full body
7.    Cardio
 

Advanced Pattern (and Weight Loss) - 260+ minutes per week
Week’s 1 & 3
1.    Full body
2.    Cardio
3.    Lower body
4.    Cardio
5.    Upper body and core
6.    Full body and cardio
7.    Off

Week’s 2 & 4

1.    Full body
2.    Cardio
3.    Lower body
4.    Cardio
5.    Upper body and core
6.    Full body and cardio
7.    Off

 

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