Being active has been shown to have many health benefits beyond the “gains”, and may even help you live longer!

Physical benefits include: help build lean muscle mass and strong bones, reduce risk of chronic disease, improve skin health, and aid in weight loss

Mental benefits include: help you de-stress and sleep better, improve mood and reduce anxiety, increase energy levels, and promote a better sex life

So, how often should you workout?

Although there’s no simple and straightforward formula that’s right for everyone, the experts recommend you get at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week (or a mix of the two) PLUS at least two days per week of strength training (resistance or weight training). *Of course, if you’re new to exercise or just returning from a long vacation from exercise, you’ll likely start at fewer days and/or lower intensity and build up to these goals over time.

Here’s how we like to break it down:

Cardio: 2 – 3 times per week

Moderate intensity: 45 – 60 minutes per session

High intensity: 30 – 45 minutes per session

Examples: jogging, running, cycling, rowing, swimming, jumping rope, HIIT (high intensity interval training), kickboxing class, bootcamp class, etc.

Strength Training: 2 – 3 times per week

45 – 60 minutes per session

Examples: lifting weights, kettlebell training, resistance bands, suspension training, bodyweight weight exercises, weight machines, bootcamp class, barre class, yoga power sculpt with weights, etc.

Active Recovery/Rest: 1 – 2 times per week

These days are meant to let your body recover and rebuild but aren’t a free pass to camp out on the couch all day (well, not every time). You don’t need to break a sweat, just do something.

30 – 60 minutes per session

Examples: walk outside, restorative yoga class, foam rolling and stretching, etc.

Woman working out at home watching video tutorial on laptop. Fit young woman in plank position repeating online instructions by coach on computer.

Exercise doesn’t have to be expensive!

Don’t feel like you have to shell out lots of money for a gym and/or boutique studio membership – you can get a great burn anywhere! You can find unlimited amounts of free workouts online with a simple internet search. My favorites are PopSugar and Fitness Blender workout videos. I also love to type whatever workout I’m looking for into the Pinterest search bar and see what comes up! Some of my favorites to search for include: “1000 rep workout”, “booty blast circuit”, and “total body HIIT”.

Sample 7-Day Workout Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
30-60-90 Mixed Interval

Training on Stair Climber


Total Body Strength Training Circuit with Dumbbells (from Pinterest) Restorative Yoga Class (in-studio or free online video) Cardio-Boxing or Bootcamp Class (in-studio or free online video) Total Body Strength Training Circuit with Dumbbells (from Pinterest) 45-Min Spin Class Foam Rolling/