A One-Hour Workout Plan

A one-hour workout can burn anywhere from 200 to 1,000 calories. Whether you are working out in a gym, taking a yoga class or working out at home, your one-hour workout routine should be well balanced. Before starting a new workout program, consult your doctor.

Warm Up

Start your one-hour workout with a five-minute warm up. Slowly start to increase your heart rate by walking, stepping up and down or by performing a few sun salutations. Be careful not to get your heart rate up too quickly, you can work on that during the cardiovascular part of your workout.


For the cardiovascular part of your workout, incorporate 20 minutes of any exercise that elevates your heart rate significantly. Try jogging, swimming or bicycling as an effective form of cardiovascular exercise.


For the next 20 minutes of your workout, perform exercises that develop strength in your different muscle groups. Spend about 10 minutes on exercises that strengthen the upper body and 10 minutes that strengthen the lower body. You can use weights or your own body weight to do this.


The core portion of your workout should last for about five minutes. Focus on strengthening the three areas of the core muscles, upper, lower and sides. In five minutes you'll be able to perform about one set of exercises for each of the core muscle groups.


Near the end of your hour workout, it is important to incorporate some gentle stretches to help reduce muscle soreness and prevent injury. Stretching will also help increase your flexibility. Choose a stretch for each part of the body that you worked during the main part of your workout. Total time for stretching should be about five minutes.

Cool Down

To end your workout, finish with a cool down for five minutes. Choose a relaxing position such as laying down with your legs up a wall. Focus on relaxed breathing and allow your heart rate to slow down.

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