Exercising for 90 minutes may seem like a long time, but if you're doing something you like, or you're working toward a specific goal, those 90 minutes can fly by, leaving you feeling good, invigorated, pleasantly tired and on your way to a slimmer, healthier you. The key to exercising for 90 minutes is to keep things moving, performing a variety of activities and doing something different on a daily basis to prevent boredom and to engage all muscle groups of the body.
Step 1
Combine different exercises to create a 90-minute workout that provides the benefits you're looking for without boredom. For example, choose two different 45-minute workout DVDs to play at home. You can dance, kickbox, do Tai Chi, yoga or Pilates for 30 to 45 minutes, and then switch to something else. In between, go for a walk around your block.
If you're at the gym, do 20-minute intervals using the treadmill, the elliptical trainer, the stepper and the rowing machine, and finish up with 10 minutes of weights or stretching. Or, take a 45-minute to an hour aerobics class and then lift weights, walk on the treadmill or play racquetball.
Step 2
Lift weights two to three days a week, for 90 minutes at at time, giving your body the benefit of weight-bearing exercise that also increases metabolism and burns fat. If you don't want to bulk up, use lighter weights.
A sample weightlifting workout that you can do at home with dumbbells or weight bars might include, but is not limited to, 10 to 12 repetitions of a variety of weightlifting moves that focus on different parts of the body. Look at weightlifting or bodybuilding resources for ideas.
Perform at least 2 to 3 sets of each type of exercise, resting for several minutes in between sets, and resting 1 minute in between each group of repetitions.
Step 3
Go for a fast bike ride around your local track or around your community. Riding a bike for 30 minutes can be followed with 30 minutes of walking, swimming or a quick game of hoops or tennis. Play Frisbee golf, hike or jog a nature trail or take a hike outdoors every weekend to break up indoor exercise routines.
In the winter, go snowshoeing for fun, and in the summer, experiment water sports such as swimming. Gear your workouts to the weather, and get outside for at least some of that 90 minutes to keep workouts fun. If you're having fun, the time spent won't seem so much like exercise.
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