What’s The Perfect Workout Routine? 

Just like with your diet — everyone’s body is different. We all respond differently to different programs, foods, etc. 

Of course, there’s a general, very baseline suggestion that you probably know already: the one suggested by the CDC. 150 minutes per week — spread out however you see fit. The default suggestion is 30 minutes, five times per week. But if you go on a rather long run (a half to full marathon, for instance) — that’s covered in one XL workout. 

The guidelines have also been updated to suggest not just the 150 minutes of aerobic activity (think: anything from yard work and walking the dog to basketball and swimming) plus two days per week of muscle-strengthening activity.

You can mix it up. It doesn’t have to be five days a week of 30-minute moderate-intensity sessions. You can do a little moderate, a little vigorous, a little muscle-training. 

AND! If you’re at a more intense level, you can up the intensity and cut the time in half (we’ll get to details on safety in a moment). Think: 75 minutes per week of higher intensity workouts (25 minutes three times a week, 15 minutes five times a week, or a blast of 75 minutes all at once if you’re on the advanced side).

Up to five times per week: To get started with a few days of aerobic per week, try mixing things up with circuits, cardio, dance, and kickboxing. 

Up to two times per week: Toning, strength, Pilates, and barre will help you round out your routine with some muscle-strengthening exercise. 

How Many Days Should YOU Work Out Each Week? 

That really comes down to your personal plan, pre-existing conditions and injuries, and goals. It’s also extremely important to not “level up” too quickly. If you’ve been at a low-intensity, beginner level for a while, don’t just jump right into high-intensity, advanced exercises and training because you’re trying to make up for lost time! That’s not great for your body.

“There is a sweet spot for each person that considers both the amount of exposure to exercise they need in order to spark a change in the body and the amount of rest they need to avoid injury and overtraining,” says Dr. Liz Letchford, Ph.D., MS, ATC, injury-prevention expert, and athletic trainer. 

Her bottom line: quality over quantity, safety over intensity. “More training days are not better for reaching your goals,” says Dr. Letchford. “Find a rhythm that allows you to see progress -— maybe it’s two to three times per week of training — that doesn’t come at the expense of your nervous system.” What does that mean? Putting yourself at risk for injury, not recovering properly, causing inflammation, and even giving yourself overtraining syndrome. 

“If you are training hard six or seven times per week without adequate recovery, this might be to blame for your frustration around not achieving your goals,” she says. 

Don’t Overdo It!

Part of finding the perfect regimen is to ease into it. Dr. Letchford warns you to not overdo it. “When someone comes to me with an insidious onset injury, I ask them what their training routine has been like for the past two weeks,” explains Dr. Letchford. “If they had a sudden increase in days or intensity of their training, usually I will see an injury occurring about 10 days after they started ramping up the intensity.”

Dr. Letchford says that “In order for training to be effective, a certain amount of overload must be achieved. Training must be consistently and increasingly more difficult as it progresses.” Again: ramp up to something that your body (that means muscles, bones and joints, lungs, heart, and nervous system!) is ready for. And as she mentioned — recovery is essential, too.

Bottom Line

So aim for about 150 minutes of lighter exercise — spread out however works for your schedule. A 15-minute walk in the morning and 15 minute cardio sesh at lunch can do the trick! Then a couple times a week, work on your muscles. Remember to be kind to your body, don’t overdo it, and recover well. You’re in it for the long-haul — so treat your routine like a marathon, not a sprint! 

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What is a Quick Workout?

Despite what you may have heard, you don’t need to spend hours in the gym to reach your health and fitness goals. In fact, quick workouts can be more beneficial than long ones! 

Just as it sounds, quick effective workouts are combinations of strength and cardio exercises that make up short yet effective workouts. This could be as simple as a brisk walk around the block or a 10-minute HIIT workout before work. 

Regardless, quick workouts give you the flexibility to try different forms of movement while encouraging you to keep moving throughout the day. Plus, quick effective workouts can be performed whenever they fit into your schedule!

What Does Science Say? 

Recent studies suggest that quick workouts throughout the day may be just as effective as one longer session, so long as you are still reaching the WHO guidelines of 150 to 300 minutes of moderate aerobic activity or 75-150 minutes of vigorous activity per week. Some days you may crave and have time for a longer workout, so get after it. Others, finding a 30 to 60-minute chunk of time may feel challenging. On those days, splitting up your exercises into quick workouts is the best way to make sure you still reach your daily fitness goals. 

Benefits of Quick Workouts Throughout the Day

#1 You’ll Be a Whole Lot More Productive 

Most of our productivity barriers come from our mindset. Let’s face it, we’ve all experienced that little voice inside our head that keeps us stuck in a negative thought loop. So, rather than stay stuck, get moving!

Science shows that getting out of your chair and away from your workspace for quick effective workouts can reset this pattern and bring in new, more positive thoughts to get you back on task and kicking butt.

#2 You’re More Likely to Make Healthier Food Choices

Quick workouts may be short, but they’ll have long-lasting results! Regular exercise has been proven to help people make better food choices throughout the day. 

When you’re focused on your health in one part of your life, you notice how much better you feel. When you’re feeling good, you’re motivated to feel even better, so this mindset tends to trickle into your other habits.

#3 You’ll See Things Through a More Positive Lense

The science is in. You don’t need to do hours of exercise to feel more upbeat, you only need a quick 10-minute workout to boost your mood! Bonus points if you can take your quick workouts outside for some fresh air and vitamin D.

#4 You’re More Likely to Stick to Your Workout Goals

We all have those friends who always seem to be in shape. So, what’s their secret? If we were to guess — making a concerted daily effort to take care of their bodies!

When it comes to reaching your fitness goals, consistency is key. However, if life is busy and the thought of an hour-long workout feels daunting, you may find yourself losing steam and letting your fitness goals fall to the side. Not to worry — quick workouts to the rescue! 

By breaking up long, strenuous workouts into quick effective workouts, you’re more likely to stick to your fitness goals and achieve the results you want.

Quick Effective Workouts To Try

Ultimate Upper Body 

An upper body workout with dumbbells to shape and tone your upper body. Complete supersets of two exercises twice through each circuit. Five circuits in total. Classic controlled moves combined with some spicy high-paced extras.

Core Yoga

Want to be able to float? Have your practice feel light? This quick core class will get your core strong so that you can nail your handstand and arm balances you’re wanting to do!

Morning Mobility Flow 

Before you jump out of bed in the morning or run into your busy day, give these 5 exercises a try. They will open up your body and get your body feeling refreshed and ready for a new day.

How to Fit Quick Workouts Into Your Routine

Creating new habits takes a little bit of preparation. But with the right tools, making quick workouts a part of your daily routine is simple. You can start with a few brisk walks throughout the day, and when you’re ready to really start seeing and feeling the results, press play on any of these Quick Hit Workouts from the FitOn app!

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Whether you’re new to the exercise or have been practicing for years, now you can try home kickboxing workouts through the FitOn App. 

Here are three benefits you’ll get from your next home kickboxing workout.

3 Reasons to Get Fired Up About Home Kickboxing Workouts

#1 It Burns A Ton Of Calories

The number of calories burned during any workout varies from individual to individual — gender, age, genetics, and body type are some key factors that play a role. But one thing is consistent: a home kickboxing workout burns an impressive amount of calories!

One study found that, on average, a cardio kickboxing workout (without the use of any additional weights) can burn 350 to 450 calories an hour. While it might be the same as jogging, this calorie-burning exercise comes with the added benefits of flexibility, sharper reflexes, and increased heart rate. 

If you’re looking to try a home kickboxing workout for the first time, try this Cardio Kickboxing class with trainer Breann Mitchell. 

#2 It’s A Full Body Workout

Some days we want to work out everything. Okay, most days, we do. A home kickboxing workout allows just that— a full-body exercise. The combination of footwork, punching, and continued use of core strength all act as strengthening techniques to build leaner muscle and sweat off that pesky fat. 

Using the entire body actually goes far beyond the physical results you’ll notice after, but the ones you’ll feel as well. The workout uses muscles in both upper and lower body, you’ll naturally improve your balance, coordination, and stamina. 

However, since it is a full-body exercise, there are some important tips for keeping ourselves safe:

• Start slow and increase speed with comfortability
• Focus on your movement and be precise in your motions
• Stay hydrated
• To improve, aim for 2 to 3 sessions a week

Try this total-body Signature Cardio Kickboxing, great for beginners and advanced participants.

#3 It Transforms Your Mental State

A home kickboxing workout has the power to transform your mind as much as your body. 

Due to its innate combative nature, kickboxing is an excellent stress reliever. Whether you’re in a bad mood or need to take the edge off from a long day of work, tapping into the primal fight response within releases any pent up frustration. 

Having a tough day? Try Smash The Bag. 

BONUS: You Can Do It In Pairs

Working out with someone else is a good way to add some extra motivation to the mix. And just because you’re doing a home kickboxing workout doesn’t mean you can’t invite a friend or significant other over to do it with you!

Try any FitOn kickboxing workouts and play around with your own combinations. You can take turns on who creates the combo and even hold a pillow or punching bag in place for each other, providing a sturdier surface to practice on. 

Take Your Results to The Next Level With Home Kickboxing Workouts

Kickboxing can seem intimidating, but it’s a workout for everyone, no matter what your fitness level. 

Now, are you ready for your next sweat obsession? Try any one of our new home kickboxing workouts, and get ready to feel energized, empowered, and ready to crush your goals. 

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RELATED: How Much Cardio? Guidelines For Health and Weight Loss 

But First: The Benefits of Cardio 

Whether you think you enjoy cardio or not, it’s a vital part of your fitness routine. Cardio is more than a means to burn calories; it also helps sculpt muscle tone and supports hypertrophy, supports heart health, gives your brain a boost, and improves mood, focus, and productivity. 

However, you have to do enough to experience these benefits. This is why it’s so important to find a style of cardio that you actually enjoy (and we promise, it does exist). The CDC recommends getting at least 150 minutes of low to moderate-intensity aerobic exercise or 75 minutes of intense aerobic exercise per week. How you choose to split up your time is up to you! 

Studies show longer durations of exercise can be just as effective as short sessions. It’s about finding the right balance to fit your schedule, lifestyle, goals, and preferences. If you get bored or tired after 30 minutes of exercise, fitting in 90 minutes of cardio on a Saturday morning may not feel inspiring to you. 

How To Do Home Cardio Without Running

Ready to see how you can get cardio in without having to go for a run? Here are our top cardio alternatives to running that can be done at home, without equipment. 

#1 Try Kickboxing to Let Off Some Steam

You can be a lover and still get a thrill putting up a little fight. Kickboxing is a full-body workout that requires endurance, speed, and power. Full-extension punching and kicking take a lot of force, which means you’re recruiting multiple muscles at once and core stability strength with every move. This will fire up your muscles in your arms, shoulders, back, abs, butt, and legs, all while burning some major calories. Kickboxing can be modifiable for any level, whether you need to take it down a notch or want to bring on the heat. 

#2 Make It Short and Sweet With HIIT 

If you have a busy schedule or just don’t want to spend a lot of time working out, say hello to HIIT (High-Intensity Interval Training). You can do more in less time because HIIT workouts create an “afterburn” effect. By combining short bursts of all-out effort with brief rest periods, your body ends up burning more calories up to 48 hours after your workout is done during the recovery process. HIIT is also a super effective way to build muscle with your own body weight. HIIT workouts usually include a combination of compound and plyometric, or explosive, movements, think jump squats, burpees, mountain climbers, and jump lunges that require muscular strength. 

RELATED: Hate Burpees? Try These 7 Effective Burpee Alternatives 

#3 Turn It Into a Dance Party

Love to boogie? Turn up the volume on a dance workout video for an awesome cardio workout that will feel like a party. Dancing does more than help you break a sweat. When you listen to music you love, it can give your creativity and memory a boost, which has an anti-aging effect on your body. Letting loose without judgment reduces stress. Dancing also challenges you cognitively since you have to focus on the movement patterns. And don’t be discouraged if you’re not catching on to them right away. Muscle memory is learned by repetition, so just keep on dancing! 

#4 Get All the Results With None of the Impact

Getting your heart rate up doesn’t have to be hard on your joints. Whether you suffer from knee, hip, or back pain or just want to avoid it, low-impact cardio workouts can be an effective form of home cardio. And walking or cycling aren’t the only forms of low-impact cardio. Certain styles of interval training, Pilates, Barre, and circuit training will give you the benefits of cardio while also sculpting muscle tone.  

Get Started With These Cardio Alternatives to Running

We can’t think of anything that can make a home cardio workout more fun than doing them with the guidance of an inspiring fitness expert. That’s why the FitOn app has a library of quick, free (zero running required) cardio workouts for you to do anywhere, anytime. 

If you haven’t joined our community yet, sign up for free and get access to unlimited free workouts, including those cardio without running workouts you’ll look forward to! 

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