How Long Does My Workout Really Need to Be?

Your workout duration can make the difference between you reaching your fitness goals and giving up altogether. We break down the research and key factors you need to consider to help you craft the perfect workout schedule.

Key Takeaways

• Ideal workout duration depends on various factors, including your fitness level, fitness goals, and schedule.
• Beginners usually benefit more from shorter workouts.
• Cardio workouts can often be shorter than strength training workouts.
• Shorter workouts can be effective, but usually require higher intensity and efficiency than longer workouts.

See More: The Best Gym Equipment to Help Target Belly Fat

Calculating Your Ideal Workout Length

Carriejune, founder of Minibeast, says:

"The right workout duration will fit into your schedule while also letting you hit your workout goals and matching your fitness level. Anything from 15-90 minutes can be helpful."

The hardest part of working out is usually getting started. Knowing when to stop is important, too.

Figuring out the optimal workout duration is one of the most common questions in fitness. It's not as simple as it might sound.

For one thing, different workout durations are better suited to different fitness goals and fitness levels. Plus, you have to actually be able to fit your workouts into your schedule.

If you've ever stood around in your workout clothes, wondering if you really have time to work out, this guide is for you.

Chances are the answer is yes. You can get an effective workout in as little as 10 minutes. If you have the time, you'll likely want to go for longer. But after a certain point, the potential benefits start getting smaller and smaller.

We'll explain how, and break down the factors you need to consider when crafting the perfect workout routine. But first, we need to zoom out for a minute.

Big Picture

When it comes to calculating the ideal workout duration, it can be easy to get lost in the weeds of specific workouts. However, experts often break down workout schedules by week, rather than day by day.

For example, one common health guideline is to aim for at least 150 minutes of moderate-intensity exercise per week. That's often the number given as a target for people looking for the health benefits of regular exercise.

At first, that number might sound high. It's two and a half hours!

If you break it up over a whole week, though, it really equates to roughly 20 minutes a day. In general, if you train more frequently, that usually means shorter sessions.

Even then, it's just one estimate. Research consistently shows that regular exercise is the key. For example, one study found that 15 minutes of daily exercise increased life expectancy by three years.

That said, experts generally recommend aiming for a workout duration of 45-60 minutes. Workouts of 30-90 minutes can still be effective, too, depending on your goals and how intensely you work out.

All of these recommendations usually include 5-10 minutes of warming up and cooling down, too.

Consistency is the key here. The specific amount of time you spend on each workout can vary, but the crucial thing is to keep showing up.

Still, how do you decide how long each workout should be?

Benefits of Longer Workouts

Longer workouts have a few specific benefits.

For one thing, longer workouts can be great for building aerobic capacity. During long cardio workouts, your body theoretically starts to tap into different energy systems, such as fat stores.

Another benefit of longer workouts is that they give you time to rest. If you find that you need long rest periods in between exercises, a longer workout might be good for you. They might allow your muscle groups to properly rest, helping you tackle each exercise with proper form and full focus.

That said, workouts longer than 90 minutes might not offer additional benefits for many people. A higher-intensity, shorter workout is usually more effective than a longer session with excessive rest periods.

Bonus: 13 Exercises That Burn the Most Calories

Benefits of Shorter Workouts

You might also not have the time for long workouts. Exercising is important, but most of us can't dedicate hours every day to the gym. That doesn't mean you have to give up on getting an effective workout.

Shorter workouts can be effective, too. But to make them effective, you need to program them well. That means focusing more on quality reps and intensity.

A great example is high-intensity interval training, or HIIT. A HIIT workout can be effective in 20 minutes or less. It can burn something like 12 calories per minute, which is scarily effective. Because HIIT workouts are intense workouts requiring maximum effort, they can enhance cardiovascular fitness in shorter periods of time than steady-state cardio workouts.

Your Fitness Level

When deciding between shorter or longer workouts, you should also consider your fitness level. Where are you in your fitness journey?

If you're a beginner, you might want to start easy. Your body hasn't adapted to the stress of whatever exercise you're attempting, so rushing in can risk injury.

Beginners can often benefit from 20-30 minute workouts. As you become more advanced, you should be able to sustain longer workouts.

Your Fitness Goals

Another thing to consider when determining workout length is your fitness goals. What do you actually want to achieve from working out? Are you looking to improve your general fitness, or do you have a specific goal in mind?

Lose Weight

If you want to lose weight and burn fat, you might be tempted to hit the treadmill for hours on end. But there's really no need to overdo it.

Shorter sessions of 30-45 minutes are often ideal for weight loss. They're long enough to get your heart pumping and burn a good amount of calories, without being so long you struggle to keep up. Remember, consistency is key, particularly with weight loss.

Try to incorporate strength training into your weight loss routine, too. Combining cardio and strength training is the gold standard for fat loss. Lifting weights helps preserve lean muscle mass that might otherwise be lost. That muscle mass can actually support and even enhance your fat loss.

Build Muscle

If you want to build strength and muscle, you might need to allocate more time for your workouts. Think 45-90 minutes.

After all, you need to account for your warm-up, working sets, rest between sets, adjusting weights or machines... All that adds up.

Get Help Figuring Out How Long Your Workout Should Be

Figuring out the perfect workout duration can be tricky. Sticking to your workout schedule can be even harder.

Perhaps the simplest way to solve both of these problems is to join a professionally designed workout program.

One example is Minibeast's 8-Week Workout Challenge. You get access to multiple workout programs, personalized calories and macros based on your body composition and goals, a 24/7 support group, example meal plans, and much more.

It's everything you'll need to kickstart your fitness journey. That's why hundreds of thousands of people have used it.

Conclusion

How long your workout should be depends on various factors, including your fitness level, fitness goals, and schedule. Generally, workouts tend to last between 30 and 60 minutes. Shorter, intense workouts can still be effective, and longer workouts are appropriate in specific situations.

The most important thing is working out consistently. Experts generally recommend aiming for at least 150 minutes of moderate-intensity exercise per week.

Frequently Asked Questions

Is a 30-Minute Workout Long Enough?

That depends on your goals. If you're focused on general fitness, fat loss, or just lack time, a 30-minute workout is plenty of time, as long as you maintain a high intensity. But if you want to build endurance or pack on muscle, you might need longer.

Is 2 Hours at the Gym Too Much?

For most people, 2 hours at the gym is too long. It often means excessive rest, which is a waste of time, or pushing your volume too high, which increases the risk of burnout and injury without providing that many additional benefits.

How Long Should I Work Out Per Day?

For general health, experts often recommend at least 150 minutes of moderate-intensity exercise per week. You could divide that into five 30-minute sessions, leaving two days for rest.

Keep Reading: When Is the Best Time to Work Out? Morning or Night?

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