Some of us hate working out, just thinking about it puts them in a negative mood but it´s key for any fitness goal, with exercise we give our body the stimulus they it need to change. Even when we need to work out we don´t need to spend hours in the gym but have you asked yourself or someone how long does each workout should last?
We´ve talked before that we need to work hard and smart, we need to keep everything simple but effective so we don´t need to spend 2 hours each day exercising we need to create the right program and keep it as short as possible but intense.
For fat loss a work out should last around 45 to 60 minutes, if we want to do resistance training and cardio training on separate days 45 minutes is enough, we can do 45 minutes of resistance training and 30 minutes of cardio, if we do both one after another the workout will last 60 minutes, we can to 15 minutes of HIIT and 45 minutes of resistance training.
Most of us have a full daily schedule and it may be hard to fit long workouts but we all have time to schedule 45 minutes of our time every day to work out, we waste too much time on social network, watching news, Tv, Netflix if we reduce the time we waste in that stuff and invest it in ourselves to work out we will completely transform our body and our life.
Exercise has so many benefits that we really recommend some type of physical activity every day, for someone who is starting on fitness and that is really out of shape doing 45 minutes or even 30 minutes will be a lot, if this is your case you can start with just 10 minutes and increase from there, going for a walk is a great option to start doing some cardio and for resistance training you can start with some pushups, squats, crunches and do as much reps as you can. From there you can increase until you get to the 45 minutes of resistance and 30 minutes of cardio.
For someone who loves working out exercising 60 minutes is great there´s no need of more, maybe 80 minutes which is what I do, here we can do 40 minutes of resistance training and 20 minutes of cardio, I do the both the same day one after another depending of the goal I´m working out I can follow a 5 day split that includes 1 day of active rest.
We need to make sure that the program we´re following is based on resistance training otherwise if we do too much cardio we will lose muscle, it´s better to do 30 minutes of resistance than 30 minutes of cardio. Most of the traditional or commercial weight loss programs are based on cardio or circuit training, there are some that last about 30 minutes but they are not the best option, we want to improve body composition, lose fat and maintain or gain muscle so some type of resistance training is the way to go, even if we´re starting our journey we can do some bodyweight exercises and then add compound movements, we can design a program based on bodyweight and compound exercises for resistance training and we can add some HIIT cardio with exercises like jump rope, burpees, jumping jacks and get an amazing workout in 45 minutes.
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