How Much Workout Time Per Day Should You Aim for?

How much workout time per day should you aim for?

The answer may depend on several factors, but here are some general guidelines to help you make a decision.


Exercise is a great way to stay fit, healthy and strong. It helps you reduce stress, improve your cardiovascular health and achieve your dream body. But how much time per day should you aim for? With so many activities and exercises at your disposal, you might be wondering what is the optimal amount of time to spend working out every day? In this article, we’ll discuss how much time you should aim for when it comes to your daily workout routine.

Benefits of Exercise

Exercise not only improves your physical well-being and helps to mantain a healthy weight, but also offers many mental health benefits. Exercise can alleviate stress, improve cognitive functioning, reduce depressive symptoms and other mood disorders. It can also reduce the risk of developing certain chronic diseases, such as diabetes, by promoting hormonal balance.

In addition to improving physical and mental health, exercise is believed to help increase creativity levels. This is because exercising helps to release dopamine and endorphins into the body which in turn increase your energy levels, allowing you to think more freely and without distraction. The key is finding the right amount of exercise that will be beneficial for you without leading to burnout from over-training.

The World Health Organization (WHO) recommends that adults aged 18–64 should engage in at least 150 minutes of moderate intensity aerobic activity every week (or 75 minutes of vigorous intensity activity). When it comes to how much time you exercise per day, this equates to about 30 minutes per day five times a week or 20 minutes per day six times a week. That said, the best advice depends on each person’s individual health needs and fitness level so it is wise to speak with your healthcare provider before undertaking any form of physical activity regimen.

The amount of exercise you should aim for on a daily basis depends on your overall health and fitness goals. Generally, the recommendation is to get at least 30 minutes of moderate to vigorous physical activity every day. This could include a combination of cardiovascular activities like running, cycling, or swimming, and strength-training exercises like weight lifting or yoga. In this article, we’ll take a look at how much exercise is recommended and how you can make sure you’re getting the most out of your workouts.

Guidelines from the American Heart Association

The American Heart Association recommends that adults aged 18 to 65 aim for 40 minutes of moderate to vigorous aerobic activity three or four days a week, and strengthening activities at least two days a week. Depending on your goal, you may also want to combine this with flexibility and balance exercises. The following are some recommended guidelines:

Aerobic activities: The key is to choose an aerobic activity that you enjoy and can fit into your schedule (such as swimming, running, cycling, dancing). Moderate intensity activities should make you breathe hard but still be able to hold a conversation. If engaging in an activity up to four times per week, the goal should be 30-minutes of continuous or intermittent activity; or if engaging in an activity for five or more days per week: the goal should be 20 minutes of continuous exercise.
Vigorous intensity activities should make you unable to talk due to breathing hard. The goal here is 20-minutes of continuous exercise three or more times each week.

Strength training: Aim for two non-consecutive days each week that include strengthening your major muscle groups using basic equipment such as dumbbells or resistance bands. Lift heavy enough so that you fatigue the target muscle group within 8-12 repetitions (1 set). Do 3 sets of your chosen strength training exercise per workout session with rest between the sets.

Flexibility and Balance Exercises: Should focus primarily on stretching movements both after other exercises when muscles are warm and prior to other exercises when they are cold (in order increase flexibility). Focus on core strength exercises including planks, abdominal crunches, leg raises/knee tucks and single leg balances as well as calf raises/toe touches if needed (3 sets each with 10-15 repetitions per set).

Guidelines from the World Health Organization

The World Health Organization (WHO) recommends that adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity, or 75 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of both types of exercise each week. WHO also emphasizes that “more is better” and that adults should increase their exercise duration and intensity to achieve additional health benefits.

In order to benefit from exercising, you must be physically active for 30 minutes a day and meet the other recommended goals. For people who are already very fit, WHO recommends increasing physical activity for sustained periods for additional benefits than those achieved with smaller amounts of exercise.

Physical activity can range from any movement that uses energy such as brisk walking, jogging, cycling, playing sports and gym activities. Doing strength exercises twice a week also contributes to bone and muscle health which is essential in maintaining our body weight throughout adulthood. For example lifting weights or doing body weight exercises such as push-ups, pull-ups, sit-ups etc.. Engaging in activities at least three times per week can provide various health benefits therefore exercising regularly can help prevent diseases such as heart disease, diabetes and obesity.

Types of Exercise

When it comes to how much workout time per day should you aim for, the answer varies depending on your fitness goals and your body’s capabilities. Different types of exercises can help you reach your goals, which can include cardiovascular exercises, strength training, and flexibility exercises. This section will look at the different types of exercises and how much time each type requires for optimal results.


Cardio exercise is a type of exercise that increases the heart, lungs and blood vessels, with the ultimate goal of increasing one’s overall health and fitness. It’s an extremely important component of any fitness routine because it has numerous benefits. Cardio can help to prevent obesity, hypertension, diabetes and heart disease, among other serious illnesses; it can reduce stress and even increase endurance.

The American Heart Association recommends moderate-intensity aerobic activity for at least 30 minutes per day (or 150 minutes per week) for most adults. For intensive cardio training like running or biking instead aim to do 20 minutes per day or more as needed. To gain maximum benefit from your cardio training try to split up your workout time throughout the day.

Types of Cardio Exercise:
-Cross-country Skiing
-Rowing Machine/Elliptical Trainer/Stair Climbers

Strength Training

Strength training is an essential part of any fitness program. It helps build muscle, increase metabolism, and strengthen bones and joints. It is most effective when done on a regular basis — that means at least twice a week for 20 to 30 minutes per session.

Strength training can be done with any type of weight bearing equipment, including resistance bands, body weight, bosu balls, kettlebells and weights. The order in which you do the exercises should generally include the largest muscle groups first — legs and back in particular — followed by the smaller ones like arms and shoulders.

Your workout should have 3-4 sets of 10-12 reps of each exercise with just enough weight or resistance that you can comfortably do all your reps in each set. This keeps your muscles working hard during the entire workout. As you get stronger, you can increase the weight or resistance level accordingly so that you always feel challenged. Make sure to take short breaks between sets so your muscles can recover before doing another set. And don’t forget to warm up before starting any strength training routine!

How to Fit Exercise Into Your Day

Exercise is an important part of a healthy lifestyle, but it can be challenging to find the time to fit it in with all the other things that come up in your day. For most people, the recommended amount of exercise per day is 30 minutes. However, there are other ways to make sure you’re getting an effective workout even if you don’t have much time to devote to it. We’ll explore these options and discuss the optimal amount of exercise time in this article.

Scheduling Time for Exercise

When considering how much exercise to fit into your daily routine, it’s important to look at the overall health benefits. Moderate levels of physical activity can help reduce the risk of serious illnesses such as heart disease, stroke, and diabetes, as well as improve mental health and feelings of wellbeing.

The U.S. Department of Health & Human Services recommends that all adults get at least 75 minutes of vigorous activity or 150 minutes of moderate activity each week. This is an average amount – it can be broken up into small chunks throughout the day or done in a few days. You can also do even more if you like! Here are some ideas for incorporating healthy exercise into your routine:

-Set aside 30 minutes on weekends or once a week to engage in physical activities such as walking, running, and bike riding.
-Walk every morning before work and evening after dinner with colleagues or friends while talking.
-Take breaks during working hours – set a timer on your phone so you remember to get up from your desk regularly and take a walk around the office or outside for some fresh air.
-If you have time between meetings or errands during the day, fit in some exercise like stretching or jumping jacks
-If possible, join an organized sport such as basketball league with coworkers or friends to help stay motivated
-Schedule “me time” into your daily routine when you plan ahead for activities like yoga and meditation which can restore energy levels and relieve stress
By doing something that makes us active — even if it’s just 10–20 minutes a couple times a week — we’re more likely to reach our fitness goals while having fun at the same time!

Making Exercise a Priority

Regular exercise is an important part of a healthy lifestyle and should be a priority in your daily schedule. Making physical activity a regular part of your day can help reduce stress and improve your overall health. It’s recommended that adults get at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes at vigorous levels.

But how much exercise do you need per day? The answer to this question depends on different factors, such as your fitness level, age and access to equipment (gyms or home). Generally speaking, it’s safe to start off with 30 minutes of moderate-intensity exercise every day or 3-4 days per week. This type of physical activity could include walking at a brisk pace, swimming or cycling for leisure.

For those who are fitter and have access to facilities, then it’s recommended to try for 45-60 minutes in each session – either 3 or 4 times per week with light resistance training on non-aerobic days. Strength exercises such as lifting weights should be done twice per week alongside aerobic activities like running, dancing or HIIT (High Intensity Interval Training). For those in their 40’s and beyond, who may not have access to much equipment, balance exercises are very important too – yoga classes can provide the ideal environment for working on balance movements as well as building strength and increasing flexibility.

The best way to ensure that you stick with a program is by finding activities that you enjoy so that exercising doesn’t feel like a chore!

Finding Motivation

Finding the motivation to exercise can be difficult, but there are steps you can take to make it easier. Keeping yourself motivated should involve both physical and mental effort. Here are some tips for staying motivated:

• Make a plan – Setting a realistic schedule for your workout is the first step in finding motivation. Set aside a certain amount of time each day or week specifically for exercise.
• Set goals – Try setting achievable goals to challenge yourself and keep from getting bored. Lastly, reward yourself when you have reached your goal so you have something to look forward to for working hard.
• Choose something enjoyable – Selecting activities that you actually enjoy will make workouts more enjoyable and help motivate you to stick with them. Exercise doesn’t always have to be grueling; leisurely activities such as walking or hiking can also be beneficial while still being fun and rewarding at the same time.
• Find a partner or group – Having an accountability partner who will provide encouragement and support while helping you stay motivated can make it easier to stick with your exercise regimen. Alternatively, joining a group such as an exercise class or team sport will allow you to be part of something larger and benefit from camaraderie as well as individual achievement.


In conclusion, the amount of time you should spend exercising each day is up to you and will depend on factors such as your overall health and fitness levels, your chosen exercise type, and your individual goals. It is important to develop an exercise routine that works best for you and fits into a balanced lifestyle.

If you are just getting started with an exercise regimen, it’s usually recommended to aim for at least 30 minutes of moderate physical activity on most days of the week. Overtime, you may wish to increase this amount as you become stronger, more fit and are able to handle more intense workouts. As always, be sure to listen to your body and make modifications as needed.

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