How many hours of exercise do I need per week?

Adults should aim to get 150 minutes of moderate-intensity physical activity in addition to two days of strength training, according to the Physical Activity Guidelines for Americans .

Are 5 workouts a week enough?

Consistency is important if you want to experience the benefits of exercise. There is no prescriptive number of days you should workout as long as you get the 150 minutes of moderately intense physical activity and two days of strength training, according to the Centers for Disease Control and Prevention .

How many days of cardio do I need per week?

You can split up the 150 minutes any way that works for you. For instance, you could go for an hour-long bike ride two days a week and then take a 30-minute walk one day. Or you could split your cardio into 30-minute sessions five days a week.

Weekly Workout Plan Checklist

If you’re between 18 and 45 years of age and have an average level of fitness, this workout―designed by fitness expert Lana Titus―is for you.

By

Melissa Matthews

Updated on April 16, 2024

Fact checked by

Emily Peterson

Monday: Cardio

Do 30 minutes of cardio
Try biking, walking, hiking, or running stairs. Try doing consecutive intervals—1 minute of walking, 1 minute of jogging, 1 minute of sprinting—to maximize your results in minimal time.

Tuesday: Arms

Bicep curls, 10 reps
Triceps kick-backs, 10 reps
Shoulder presses, 10 reps
Repeat this circuit two more times.

Wednesday: Abs and Obliques

Crunches, 20 reps
Bicycle crunches, 20 reps
Oblique crunches, 20 reps
Plank, hold for 30 seconds
Side plank, hold for 30 seconds on each side

Thursday: Lower Body

Walking lunges, 10 reps on each leg
Wall squat, hold for 30 seconds and build up to 1 minute as you feel more comfortable
Calf raises, 30 raises with both legs, then 15 on each leg
Jump squat, 10 reps
Repeat this circuit two more times.

Friday: Cardio

30 minutes of cardio of your choice
See Monday for more details.

Saturday and Sunday

Rest.

Frequently Asked Questions

How many hours of exercise do I need per week?

Adults should aim to get 150 minutes of moderate-intensity physical activity in addition to two days of strength training, according to the Physical Activity Guidelines for Americans.
Are 5 workouts a week enough?

Consistency is important if you want to experience the benefits of exercise. There is no prescriptive number of days you should workout as long as you get the 150 minutes of moderately intense physical activity and two days of strength training, according to the Centers for Disease Control and Prevention.
How many days of cardio do I need per week?

You can split up the 150 minutes any way that works for you. For instance, you could go for an hour-long bike ride two days a week and then take a 30-minute walk one day. Or you could split your cardio into 30-minute sessions five days a week.