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Depending on your goals, there is more than 1 way to answer the question. Below are various thoughts on the subject.


Based upon a time frame of 75 – 150 minutes a week.

So how much is just enough? The U.S. Department of Health and Human Services has long recommended a weekly minimum of 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise. And the longer you exercise, you will also gain even more benefits. At 6 to 8 weeks, you can notice some changes, and in 3 to 4 months, you can really improve your health and fitness. And interestingly enough, strength specific results are about the same time frame.


How can I get fit in 2 weeks at home?

6 Simple Rules to Live by to Get in Shape in 2 Weeks

  1. Exercise Daily. It is easy to make exercise a habit if it is a daily one.
  2. Duration (Length of Time) Doesn’t Substitute for Intensity.
  3. Acknowledge Your Limits. Start slow and build up.
  4. Eat Healthy, Not just food that appears to be healthy.
  5. Watch Out for Travel.
  6. Start Slow.

This Is What It Means to Be “Fit”

Research describes it as preserving, or not loosing endurance and strength.

There are 3 main fitness concepts that the research focused on:

  1. How often should you train
  2. The volume of your workouts – distance and repetitions
  3. How intense the training is

For Endurance: Exercise 2 Times Per Week

Endurance performance can be easily maintained up to 15 weeks as long as the workout intensity (exercising heart rate) is maintained.

  • The workout frequency is reduced to as little as 2 sessions per week, or
  • When exercise volume is reduced by 33-66% – as low as 13-26 minutes per session

For Your Muscles: Workout 1 or 2 Times Per Week – Depending on Your Age

  • Younger people can get away with just 1 workout for strength, and 1 for intensity for up to 32 weeks.
  • Older people may need 2 workouts for both – 4 total workouts.

Intensity it the key.


The 11 Minute Workout

11 minutes a day is all you need to become fit and stay fit – according to another study. it is based upon high intensity training in short bursts, then resting and repeating with a different exercise and repeating for 11 minutes.

  1. Warmup – Perform jumping jacks for one minute.
  2. Burpees – Perform burpees for one minute, though do not do the push-up portion of the burpee.
  3. Walk in Place – Walk in place for one minute. Yes, that’s it.
  4. High Knees – Perform high knees in place for one minute by raising each knee up to your chest as fast as you can (while remaining standing with your back straight).
  5. Walk in Place – Walk in place for one minute.
  6. Split Squat Jumps – Perform split squat jumps for one minute. For this exercise, get into a lunge position, then jump up high in the air to switch your legs. Keep jumping and alternating your legs for the full 60 seconds.
  7. Walk in Place – Walk in place for one minute.
  8. High Knees – Perform high knees in place again for one minute.
  9. Walk in Place – Walk in place for one minute.
  10. Squat Jumps – Perform squat jumps for a minute. For this exercise, you’ll do a standard squat, but as you rise, explode and jump into the air as high as you can, with both hands held high.
  11. Cool Down / Walk in Place – Walk in place for one minute.

A Walking Only Option

7,500 steps is the minimum number associated with a reducing health issues and increasing cardio. At least 3,000 of those steps should be done at a moderately intense pace. You could easily walk at a very fast pace, then slow down for a cool off period, and repeat again.

Adding a small amount of running or other forms of exercise, these will provide additional benefits.

 

Photo by Ty Feague on Unsplash

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