If you're just getting started exercising, the most important thing to realize is that it will not take a great deal of time or effort for you to start building a fitter, healthier body. In fact, when first begining an exercise program after a long period (or lifetime) of inactivity, the biggest danger you face is over doing it. It only takes about 20 minutes of exercise, three times per week, to begin changing your body. And if you’ve never followed an exercise program before, or if it’s been a few years since you last did, three 35 minute workouts per week (plus warm up and cool down) is the maximum amount you should do. Any more will overtax your system and burn you out, meaning you’ll feel exhausted and results will come more slowly.

Follow the simple principles and action steps outlined below, plus the advice in our exercise overview, and you'll be well on yoru way to getting in better shape.

1. Follow this pattern:

1. Warm up
2. Weights
3. Cardio
4. Cool down

Start with a 6 to 8 minute interval cardio warm up (see the sample program below) to get your heart rate up and warm up your muscles. When you are done, rest for a minute, then dive into resistance training (weight lifting). The resistance training portion of your workout should last 20 minutes, no more, and you should work every major muscle group in your body through three sets. After your 20 minutes of resistance training, it’s back to cardio for 15 more minutes of intervals. Cool down with 5 to 10 minutes of “active stretching” ( See our Stretching Tutorial for more). Including warm up and cool down, your whole program should take about 50 minutes (35 minutes of reasonably intense exercise, plus a warm up and cool down) . For a detailed, personalized exercise program, sign up for your free ReEvolution Fitness Action Plan

2. Some Exercise is ALWAYS better than no exercise

In the action steps below, we encourage you to get started with exercise by first setting some goals and then making a plan for acheiving these goals. This plan should include which days you are going to work out. If a particular day is busy, and you can only find 15 minutes for exercise, don’t put your workout off to the next day. Do 15 minutes. If you can’t afford to get a little sweaty, walk or lift weights. If you can’t get to the gym, find a place to do some squats, push ups, and crunches, or walk up and down stairs. Even five minutes of exercise sends your body the message that it needs to wake up and start getting in better shape. Further, when first starting an exercise program, one of the most important things is to get yourself in the habit of exercising regularly.