Aim for at least 30 minutes of moderate-intensity physical activity daily. This is a general recommendation, and the ideal workout duration depends on your goals.
Workout Duration Based on Goals
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General Health & Wellbeing: At least 30 minutes of moderate activity daily provides significant health benefits, such as improved cardiovascular health and reduced stress. Even shorter bursts of activity throughout the day can be beneficial. (Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916) and (OnePeloton, https://www.onepeloton.com/blog/how-long-should-a-workout-be/).
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Weight Loss: To lose weight, you might need to increase the duration and intensity of your workouts. Consider combining moderate-intensity exercise (at least 30 minutes daily) with periods of more vigorous activity. (Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916) and (Verywellfit, https://www.verywellfit.com/how-long-should-i-work-out-3495483).
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Specific Fitness Goals (Muscle Gain, Endurance): Workout duration may range from 60 to 75 minutes, 5-6 days a week, for those aiming for significant muscle growth or endurance improvements. Remember to factor in warm-up and cool-down time. (Reddit - Natural Bodybuilding, https://www.reddit.com/r/naturalbodybuilding/comments/12clf6l/how_long_do_you_guys_workout_in_the_gym_each_day/). Studies suggest 5-10 hours of moderate activity per week may be optimal for maximum benefits, but this can be achieved through shorter sessions throughout the week. (CNBC, https://www.cnbc.com/2022/08/30/this-is-how-much-you-should-exercise-to-achieve-the-maximum-benefit.html)
Important Considerations
- Intensity: The intensity of your workout is just as important as its duration. High-intensity interval training (HIIT) can be highly effective in short bursts. (Healthline, https://www.healthline.com/health/fitness/how-long-should-a-workout-last)
- Consistency: Regular exercise is key. Short, consistent workouts are better than infrequent, long ones. (Today, https://www.today.com/health/diet-fitness/how-long-should-you-work-out-rcna26321)
- Listen to Your Body: Rest and recovery are crucial. Don't push yourself too hard, especially when starting a new workout routine.
