Gold Member Badge


  • You're all caught up!

90-Day Workout Plans

author image Nicole A. Carlin
Published author, yoga teacher and health and wellness expert Nicole Carlin has written professionally since 2005. Her two non-fiction books "Chakra Detox" and "Hot Yoga, Hotter Sex" reflect the rigorous academic knowledge she brings to the wellness industry. Carlin holds a Bachelor of Arts in psychology and a Master of Arts in sexuality.
90-Day Workout Plans
A woman is exercising in a studio. Photo Credit: Kharichkina/iStock/Getty Images

If you work out consistently over 90 days, you should see noticeable changes in your body and overall fitness level. But in order to really reap the benefits of a 90-day workout program, you'll also need to incorporate a healthy diet into your routine that stresses lean protein, complex carbohydrates, fresh vegetables and fruit and low-fat dairy. Before embarking on a 90-day fitness program, be sure to consult your doctor to make sure that the program compliments your fitness level and health.

Video of the Day

Take the Challenge

While 90 days might seem like a very long time, it's actually a realistic time frame to work within to see real changes in your physique. Rather than "get fit quick" schemes that claim to have your body beach-ready in 10 days, a 90-day program gives you time to adapt to new physical demands, measure your progress and, hopefully, be encouraged enough to stay physically active even after the 90 days are over. Staying active should be a lifestyle change that stretches far beyond a 90-day workout plan.

90-Day Workout Components

According to the American Council on Exercise, a well-rounded workout plan should include cardiovascular exercise, strength training and flexibility training. Aim to include at least 150 minutes of vigorous cardio exercise per week to help burn calories, trim fat and improve circulatory and respiratory functioning. Add two or three days of strength training targeting all of your major muscle groups to gain strength, increase metabolic functioning, improve balance and core strength. Incorporate two 20 to 30-minute flexibility training sessions where you work on stretching the major muscle groups, building stability and improving joint mobility. Allow yourself one day off per week for rest and recuperation. If you enjoy staying active even on your rest day, plan gentle activities like walking, yoga, tai chi or swimming.

Build Your Own Plan

Determining your fitness goals can give you more clarity into how to build your own 90-day workout plan. If weight loss is your ultimate goal, you'll need to focus on building a cardio-intensive fitness plan that stresses burning calories. Adding high-intensity interval training to your cardio sessions three to five days per week can also help you to raise the intensity of your workouts and burn more calories in a shorter period of time. To build bigger muscles, skew your plan more towards strength-building workouts. For example, spend day one focusing on arms and back, day two on abs and chest and day three on legs, hips and buttocks. The remaining three days focus on cardio that also builds muscles, like swimming, stair climbing, hill running, circuit training or plyometrics.

Commercial 90-Day Plans

If you are daunted by the process of creating your own balanced 90-day workout plan, there are commercially successful 90-programs available, like Beach Body's P90X or Max Workouts by Shin Ohtake. Programs like Insanity and Rushfit come in a little under the 90-day time frame, but you could restart the programs from the beginning to get a full 90 days. For a gentler workout plan, try Good Housekeeping's 90-day workout plan or a free running or yoga 90-day challenge.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.



Demand Media