According to the 2008 Physical Activity Guidelines for Americans issued by the U.S. Department of Health and Human Services, you should engage in half an hour of moderate-intensity aerobic exercise five days a week, along with at least two weekly strength-training sessions targeting all major muscle groups. Establishing regular exercise routines that fit into your daily schedule can help you achieve these fitness goals.
10-Minute Cardio
Breaking up your cardio (aerobic) workouts into 10-minute segments throughout the day yields the same benefits as performing longer cardio sessions, as stated in the 2007 American College of Sports Medicine's Physical Activity & Public Health Guidelines. If you plan to engage in short periods of aerobic exercise throughout the day, choose aerobic activities requiring virtually no preparation time, such as walking, jogging, jumping rope or bicycling.
Always start with a two- or three-minute warm-up, such as walking, jogging, skipping rope or bicycling at a comfortable pace. Spend the following five to six minutes performing the exercise at a moderate intensity. Cool down with two or three minutes of the same exercise at less intensity, followed by stretching the muscles used.
10-Minute Strength Training
Instead of performing all of your strength-training exercises in two workouts each week, you can also break up your strength-training workouts into three 10-minute sessions performed throughout the day. Keep exercise bands and/or free weights for your home and office, and schedule your workouts throughout the day, using them as breaks from work or chores.
Warm up with two or three minutes of light jogging in place or jumproping. Do three weight-training exercises in each 10-minute session, performing eight to 12 reps of each exercise. Include exercises that work your legs, abs, buttocks, back, chest, arms and shoulders. For a total-body, strength-training workout, perform shoulder presses, bench presses, rows, dead lifts, squats, calf raises, push-ups, triceps extensions and abdominal crunches.
30-Minute Gym Workout
Warm up with five minutes of light-intensity aerobic exercise on an exercise bicycle or a treadmill. Spend 10 minutes performing eight to 12 reps of three strength-training exercises, focusing on either your upper body or lower body and alternating days of focus. Perform moderate-intensity aerobic exercise on the machine of your choice for an additional 10 minutes. Follow this with two minutes of lighter-intensity aerobic exercise and three minutes of stretching the muscles used.
30-Minute Home Workout
Warm up by jogging in place, skipping rope at a casual pace or walking for five minutes. Using free weights or exercise bands, perform eight to 12 reps of three strength-training exercises, focusing on either your upper or lower body and alternating days of focus. Follow this with a 10-minute moderate-intensity walk or jumproping session. Conclude with two minutes of lighter-intensity aerobic exercise and three minutes of stretching the muscles used.
30-Minute Television Workout
Set a timer to go off every five minutes for half an hour while you're watching television. Alternate between jogging in place or jumproping and performing a strength-training exercise with body weight, exercise bands or free weights. After 30 minutes, spend at least five minutes stretching the muscles that you've used during your workout. For a less-intense workout, perform a single set of strength-training exercises or jump rope or jog in place during each commercial break.
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