Back to Basics: Fitness Minimums

As you focus on your fitness goals, start with baseline recommendations and build from there, taking into account your preferences and what you really enjoy. 

So what is recommended for adults?

-AEROBIC ACTIVITY: aim for 150 minutes of aerobic activity (such as brisk walking) a week—this works out to about 30 minutes/5 days a week; OR 75 minutes of vigorous aerobic activity (such as running, spin, and HIIT-style cardio)— about 15 minutes/5 days a week

-STRENGTH TRAINING: aim to train all major muscle groups (arms & back, core, legs & glutes) at least two times a week; a great place to start is two total body workouts a week

What does that look like within a week? An easy way to approach it is to aim to walk briskly for 30 minutes 5 days a week and get in two total-body strength workouts. Once you get comfortable incorporating that level of movement, start to experiment with adding in one more strength-based workout or one HIIT workout. 

Starting with something that feels approachable will increase your likelihood of sticking with a lifetime of movement in the long run. And we’re all about that #bestfeelingforever around here.