As you can imagine, there’s no simple formula that’s right for everyone. (Come on, you didn’t really think it’d be that easy, did you?) If you’re looking to amp up your fitness level, your magic number of days depends on how active you already are. For example, you’ll probably see results from one day a week if you don’t already work out at all, he says. But if you’re used to multiple workout days a week, one day probably won’t challenge your body enough to stay at peak form or make progress.
The breakdown varies depending on your specific goals, but in general, four to five days a week will do the trick if you’re aiming to improve your fitness and stay in shape.
As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Want to aim even higher? You can achieve more health benefits, including increased weight loss, if you ramp up your exercise to 300 minutes a week.
How long your training should last depends on multiple factors. To strengthen and build muscle mass (hypertrophy) a
workout can last between 45 minutes and 2 hours, it depends on how many muscle groups we work that day.
The average rest time between sets can be 1 to 2 minutes in a hypertrophy program, which allows the muscles to
re-oxygenate allowing maximum effort in each series.
If we want to do a strength training, we can rest 3-4 minutes per set.
To burn fat or increase muscular / cardiovascular endurance, there are many effective techniques like superseries,
tri-series and series with shorter duration; Between 30-45 seconds of rest.