How long should my workout last?

Monday, 9 September 2013

How long should the average workout last?When it comes to exercise, the type and intensity of the exercise are better indicators of fat-loss.

You need to practise a minimum of 60 minutes of cardio a week. I recommend interval training, where these sessions include sprinting intervals followed by intervals of rest. Sprinting intervals could be as little as 20 seconds at a time, but these are really important for targeting fat stores rather than simply burning up carbs – your precious energy supplies. If you’re including these sprinting intervals into your cardio, as little as 20 minutes at a time can make an impact.

The same goes for strength training – it’s quality over quantity! Your weights need to be heavy enough to complete 3 sets of 8-12 reps, where you struggle on the last few reps. Rests between sets can vary from 30-90 seconds, depending on how hard you’re pushing. Compound exercises – where more than one muscle group is utilised at once (think squats with dumbbell presses or raises) are great. You can expend more energy and therefore speed up the weight loss process. Aim for 2-3 sessions of strength sessions per week, each at a minimum of 25 minutes.

Other articles you may be interested in:
Working out in winter
The latest exercise trends
How to do a push-up correctly
Why you’re not losing weight
Exercises for energy and vitality

Written by

Fitness and lifestyle expert, Lisa Raleigh, has been an exercise specialist for more than a decade. Known for her television roles as the winning team trainer on SA's The Biggest Loser, fitness guru on Michael Mol's Hello Doctor as well as the health and wellness consultant on SABC 3's daily morning show, Expresso, Lisa is fast becoming South Africa's unofficial face of wellness and healthy living.

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  1. Kariwo

    Thanks for this…Though I must admit i’m afraid of strength training (Don’t want to risk looking like the hulk. lol!)

    4 years ago •

  1. foreverGLAM

    An hour is good enough for me.

    4 years ago •

  1. Tanusta

    Just what I needed to know, I only do 20min on the treadmill lol !

    4 years ago •

  1. Kristel89

    Very interesting. I had 50% of what was stated in the article right.

    4 years ago •

  1. Tasha

    This is very useful info. Good to know what to aim for.

    4 years ago •

  1. Miss Addy M

    Finally, I am getting the balance right. And I am loving my workouts even more. :-)

    4 years ago •

  1. DIVA

    Thanks Lisa, I thought 30 minutes was enough.

    4 years ago •

  1. AndreaM

    Thanks for this info Lisa :) You rock!!

    4 years ago •

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