The ideal length of a workout depends on your fitness goals, exercise type, and personal schedule, but general guidelines can help tailor your workout duration.
General Recommendations
- For cardiovascular exercise , aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week. This can be broken down into sessions of 30 to 60 minutes, such as 30 minutes of brisk walking five times a week or three 25-minute runs. For weight loss, combining moderate and vigorous cardio totaling around 150 minutes weekly is beneficial
- For strength training or weightlifting , sessions typically last between 45 and 60 minutes. If you train only twice a week, workouts may extend up to 90 minutes depending on experience and goals
Specific Considerations
- Beginners should start with shorter workouts, around 20 to 30 minutes, gradually increasing duration as fitness improves to avoid injury or burnout
- Consistency and workout quality matter more than exact duration. Efficient, purposeful training that avoids unnecessary fatigue is key to progress
- There is no strict upper limit, but workouts longer than 90 minutes may increase fatigue and reduce training intensity, which can hinder gains
Summary
Workout Type| Recommended Duration per Session| Weekly Total Recommendation
---|---|---
Cardiovascular| 30–60 minutes| 150 min moderate or 75 min vigorous
Strength Training| 45–60 minutes (up to 90 if twice/week)| 2 sessions per week
minimum
Beginners| 20–30 minutes, gradually increasing| Build up to 3–4 sessions of 40
minutes weekly
Ultimately, the best workout length is one that fits your goals, schedule, and allows you to stay consistent and healthy
