One of the hardest parts of an exercise program involves two things: Setting it up and then, of course, doing it.
If you know anything about exercise, you know that you need to have it all: Cardio, weight training and flexibility. Okay, that makes sense…but how do you put all of these together without taking up half your day? Should you do cardio and strength training on the same day? Which one should you do first?
Those are just some of the common questions and the answers depend on your goals, schedule and fitness level. Not helpful, I know.
One thing that may actually help you is seeing a sample workout schedule that includes all the workouts you need, whether you’re a beginner, intermediate or a more advanced exerciser.
Guidelines For Beginners
- Ease into exercise with a simple cardio program and a full body resistance training routine.
- You’ll want to have recovery days to allow your body to rest and your muscles to heal from your new routine.
- A typical beginner program will include about 3 days of cardio and 2 days of strength training.
Sample Workout for Beginners
Monday: Cardio 20-30 minutes. Tuesday: Total Body Strength and core training. Wednesday: Rest or gentle yoga/stretching Thursday: Cardio-20-30 minutes. Friday: Total Body Strength and core training. Saturday: Cardio-20-30 minutes.
Guidelines for Intermediate Exercisers
- If you’ve been exercising for at least 3 months consistently, you typically fall into this category
- If your goal is to lose weight, you want to shoot for 20-60 minutes of cardio about 5 or more times a week.
- Your strength training schedule will depend on what type of workouts you’re doing (e.g., total body training or a split routine).
- You can do cardio and weight training on the same day, depending on your time constraints.
Sample Intermediate Split Routine for Upper and Lower Body
Monday: 30-Minute Cardio Medley Workout, Upper Body Training Tuesday: 45-Minute Treadmill Interval Workout, Core Training Wednesday: 30-Minute Low Impact Cardio Workout , Lower body Thursday: Rest, stretch or yoga Friday: Total Body Strength or Circuit Training Saturday: Cardio-60 minutes, stretch
Guidelines For Advanced Exercisers
- If you’re more advanced, you can split your routine further, focusing more attention on each muscle group.
- You can also increase the intensity of your cardio, incorporating interval training and other advanced techniques to burn calories and build endurance.
Sample Split Routing for Advanced Exercisers
Monday: Chest, Shoulders & Triceps, HIIT Cardio Tuesday: Lower Body and Core Wednesday: Back & Biceps Thursday: Rest, stretch or yoga Friday: Basic Total Body Strength Saturday: Advanced Intense Intervals