Keep in mind that it's hard to build an exercise habit if you don't work out regularly. Give yourself some leeway when you have a tight schedule, but still strive to hit the minimum recommendations for exercise each week.
You can also vary your workouts to burn enough calories to lose weight. For example, if you are healthy enough for vigorous activity, some workouts can be shorter and harder to burn more calories in less time while other workouts can be longer but easier. If you're new to exercise, start by doing beginner workouts that vary in duration. Mix things up regularly to keep from getting bored. If trying to reach your exercise goal sounds overwhelming, don't worry.
Your workout plan doesn't have to be perfect to be effective. And setting up a workout plan is easier than it sounds. These weight loss exercise recommendations can provide a framework for finding out how much exercise you need per week or day to lose weight. Just remember that consistency matters most. If you can do less more often, that might be a smarter approach. Looking to lose weight? Our nutrition guide can help you get on the right track.
Sign up for our newsletter and get it free! American College of Sports Medicine. Trending topic: physical activity guidelines. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition.
Published Centers for Disease Control and Prevention. Why is physical activity important? Reviewed October 28, What is healthy weight loss?
Reviewed August 17, Time to correctly predict the amount of weight loss with dieting. J Acad Nutr Diet. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training HIIT.
Br J Sports Med. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. Adults who sit less and do any amount of moderate-to-vigorous intensity physical activity gain some health benefits. Want to learn more about important health benefits for adults? Adults should follow the exercises as specified in the following options.
Check out this print-friendly age chart for a quick snapshot of the recommended amount of weekly activity for adults. An equivalent mix of moderate- and vigorous-intensity aerobic activity. From pushing a lawn mower, to taking a dance class, to walking or biking to the store — these types of activities and more count. Here are some examples of activities that require moderate effort:. You may use the Talk Test to gauge the intensity of your aerobic physical activity.
Here are some examples of activities that require vigorous effort:. If you are doing moderate-intensity physical activity, such as walking or hiking, you can talk, but not sing during the activity. Build Up Over Time If you want to do more vigorous-level activities, slowly replace those that take moderate effort like brisk walking with more vigorous activities like jogging.
Learn more about getting started with physical activity to improve health. You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two, each week. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity. Some people like to do vigorous activity because it gives them about the same health benefits in half the time.
If you have a history of a chronic disease, consider telling your doctor you are planning to increase your physical activity, including moving to more vigorous activity. You need to feel comfortable doing moderate-intensity activities before you move on to more vigorous ones. Learn more about additional types of physical activity pdf icon external icon that are right for you.
Want more tips on how you can add a variety of activities to your life? Check this out. Physical activities to strengthen your muscles are recommended at least 2 days a week. Activities should work all the major muscle groups of your body—legs, hips, back, chest, abdomen, shoulders, and arms.
Moves like squats , lunges, rows, and chest presses work more than one muscle group at a time, so you get more bang for your buck. You also want to have a balance between pushing movements like an overhead press or chest press and pulling movements like with a row.
Remember, strength training is not just about free weights or machines—mastering bodyweight moves will challenge your muscles too. Shoot for 12—15 reps per set when you are just getting started, says Fagan.
One to two sets of each exercise is enough for your first month, after which you may want to increase it to three, she says. You should do different moves in each of the three strength sessions, but repeat those same moves every week.
Why: As important as it is to strength train, cardio has its place in a balanced workout routine. How: You've got a ton of options for cardio: an outdoor jog , a bike ride, the good old elliptical machine—the list goes on. Target heart rates are different for everyone, but Tamir suggests that a good baseline to aim for during your cardio routines is between and beats per minute for 45 to 60 minutes.
Another option is interval training, where you work hard for a short amount of time and alternate that with recovery periods, says Tamir. The best part? You can do this with pretty much anything—indoor rowing machine, bike, running, functional movements, you name it. There are also plenty of cardio classes out there that you can try. Heart-pumping examples include indoor cycling , kickboxing, HIIT classes, dance cardio, running classes, rowing classes, and more.
Why: Taking a break lets your body recover and rebuild—and gives it some time for post-workout muscle soreness to ease up—so you can get back to your workouts refreshed and ready to rock it.
There are few ways to work a rest day. A rest day can be considered active recovery , meaning you don't have to hit the gym or break a serious sweat, but you still do something. But sometimes the best rest day is a day of actual rest. Some rest days, that might be doing a light morning stretch routine.
Other days, it might be binge-watching Netflix on the couch. Both have a place in your weekly workout routine! How: Active recovery shouldn't require a ton of effort like a workout day, but it can get you moving. You can do some stretching , just take a walk , or try a restorative class, like gentle yoga or a relaxed mat Pilates class.
If you do choose active recovery, aim for 30—60 minutes of really light activity. Where you place these rest days is up to you—if you do your workouts Monday through Friday, feel free to take the whole weekend off, says Tamir.
Or you could break them up by doing a strength day, a cardio day, then a rest day before getting back to weight training.
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