A full-body workout provides many health benefits including improved mood, better sleep and higher energy levels, according to MayoClinic.com. This type of activity also helps you lose unwanted pounds. If you're creating an exercise plan, you might wonder how long your full-body workout needs to last. The duration of your workout will vary, based on the exercise intensity and type of activity you select.
Moderate Activity
A healthy adult needs at least two hours and 30 minutes of moderate activity weekly, recommends the Centers for Disease Control and Prevention. This is about 30 minutes, five days a week. Examples of moderate activity include riding a bike on level surfaces, participating in a water aerobics class or taking a brisk walk. If you aren't sure if an activity is moderate, pay attention to your body. During moderate activity you are breaking a sweat but can still have a conversation.
Vigorous Activity
As you get stronger, incorporate vigorous activity into your full-body workout. Examples of vigorous activity include jogging, running, jumping rope and jumping jacks. During vigorous activity, you can't say more than a few words without stopping to rest. Plan at least one hour and 15 minutes of vigorous activity weekly. If you workout five days weekly, this is about 15 minutes daily.
Strength Training
Your full-body workout needs to include strength-training sessions. Strength training helps you burn calories, even after your workout has ended. You need at least two strength-training sessions weekly, recommends the Centers for Disease Control and Prevention. Target your major muscle groups, such as the hips, arms, legs, abs, back and chest. Schedule about 20 to 30 minutes for your strength-training sessions.
Circuit Training
An effective method for working your entire body is circuit training. With this approach, you alternate strength training with cardio activity. Start out with a strength-training exercise, such as bicep curls. If you're just starting out, alternate with moderate activity, like walking. Rotate between strength training and moderate activity for at least 30 minutes. As your body gets stronger, alternate strength training with vigorous activities, like jogging or running.
References
- MayoClinic.com; Exercise for Weight Loss; December 2009
- Centers for Disease Control and Prevention; Physical Activity for Everyone; February 2011
- MedlinePlus; Weight Loss Tips; October 2009
- U.S. Department of Health and Human Services; Statistics Related to Overweight and Obesity; February 2010
- "Fitness" magazine Circuit Training Workout; Burn 30 Percent More Calories; Liz Neporent
- MayoClinic.com; 6 Benefits of Regular Physical Activity; July 2009
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