How Much Exercise Do You Really Need? Tips from 9Round
How Much Exercise Do You Really Need? Tips from 9Round
Are you getting enough exercise? Or maybe too much? How much exercise per week is healthy anyway? It's difficult to know what's working and how to strike the right balance based on your goals, body type, age, and other factors. Some people work out every day of the week but see very little progress. Others push too hard and feel drained. Some of us have trouble even making it to the gym.
9Round offers exercise tips for beginners and a fast and effective way to stay active. Every session is only around 30 minutes long, mixing together cardio and strength training.
No matter how long you've been working out, this guide by 9Round Fitness will help you understand how much exercise you need, depending on your fitness level, and help you find the best workout routine and stay on track. So, how much exercise per week is healthy for you? Let's get into it with this exercise guide.
1. How Much Exercise Per Week Is Healthy?
Working out more than you should leads to fatigue. This can potentially cause injuries and strains in your muscles. Your muscles don't perform as well when they run on reserved energy. Many people don't mind, but it gets in the way of their progress. Have you ever heard someone complaining about how often they work out and how much they push themselves but barely see any results? This is the result of their workout habits. If we don't let our muscles rest, we get in the way of our progress. Your body needs time to recover and build strength, which is why adding rest days to your schedule is a non-negotiable to see results.
According to the CDC, to stay fit, you should do at least 150 minutes of moderate exercise or 75 minutes of intense exercise every week. That's about 30 minutes a day, seven days a week. 9Round Fitness offers very intense and safe workout sessions; even three 9Round sessions a week are enough for members to start noticing changes in their bodies in terms of energy levels, strength levels, and even how they look.
Each session is short, high-energy, and designed for all fitness levels. With high-intensity interval training, you get a full-body workout in less time, making it easier to stay active and reach your goals.
If you prefer shorter, more intense workouts, HIIT (High-Intensity Interval Training) is a great option. It delivers the same benefits in less time. 9Round uses this method to give you a full-body workout in just 30 minutes.
Beginners can start with three workouts per week. Those with more experience can aim for four to six sessions. Rest days are just as important. They prevent burnout and help muscles recover. A balanced routine keeps you feeling strong and energized.
2. The Best Workout Routine for Different Fitness Levels
9Round works for all fitness levels. Every workout includes cardio, strength, and kickboxing movements safely and with guidance throughout the sessions. Keep the following in mind through your workout journey:
Beginners
Beginners should focus on building consistency. Start with low-impact exercises like bodyweight movements and short cardio workouts. Three sessions a week is a great way to build a routine. If two sessions work better for you, that is a good start too. The most important thing is to stay consistent and keep moving. Strength training twice a week is enough to help you start building muscle.
Intermediate
Intermediate gym-goers can increase intensity and frequency. Aim for about four to five workouts each week. A mixture of cardio and strength training really improves your endurance and strength.
Advanced
Advanced individuals should focus on progression. In this case, you might need to lift heavier weights and make your routine a little more intense, one step at a time. Changing up your routine helps prevent plateaus.
But how much cardio per week do you even need? Let's help you figure out the optimal workout frequency for you.
3. How Much Cardio Per Week Do You Really Need?
Cardio keeps your heart strong, boosts stamina, and helps with weight management. The right amount depends on what you want to achieve.
| Goal | Recommended Cardio | Best Activities | Important Tips |
|---|---|---|---|
| General Health | 150 minutes of moderate cardio or 75 minutes of intense cardio per week | Jogging, cycling, walking, or structured workouts like 9Round Fitness | Pick activities you enjoy to stay consistent |
| Fat Loss & Endurance | 4 to 5 cardio sessions per week | Running, swimming, jump rope, HIIT workouts | More cardio helps with fat loss, but consistency is more important than intensity |
| Finding Balance | Avoid excessive cardio to prevent fatigue and muscle loss | Mix different cardio styles to keep workouts fun | Push yourself but listen to your body to avoid burnout |
| Importance of Strength Training | Combine cardio with resistance training for the best results | Bodyweight exercises, weightlifting, kickboxing workouts | Strength training helps burn calories even at rest, making workouts more effective |
4. Tips for Staying Motivated to Exercise Daily
Motivation doesn't last forever, but good habits do. Building a habit, or breaking one, takes a little work, but the results are priceless. It's like automating or programming your body to do the things you want it to on a regular basis. Remember, it's small actions taken every day that make a real impact on your life. You can start working out at any stage of your life; you're never too young or too old to work on yourself. Keep the following in mind to help you on your journey:
Set Realistic Goals
Focus on your progress, not on perfection. Even a less intense workout makes a difference as long as you work on yourself every day.
Find Workouts You Enjoy
If exercise feels like a chore, it gets hard to stay consistent with exercise and look forward to the experience. Try different routines until you find one that excites you.
Make It Convenient
Long commutes to the gym can kill motivation. A workout like 9Round, which takes only 30 minutes, fits into any schedule.
Track Your Progress
Small wins keep you motivated. Lifting heavier weights, feeling more energized, or staying consistent all show improvement.
Get Support
Working out alone can be tough. Having trainers, workout partners, or friends makes it easier. 9Round's trainer-led sessions provide encouragement every step of the way.
Staying active improves energy, mood, and independence. It's never too late to start.
5. How to Start a Fitness Journey and Stick with It
Starting is the hardest part. Many people feel overwhelmed and don't know where to begin. The key is to keep things simple.
| Tip | Why It Matters | How to Apply It |
|---|---|---|
| Set Clear Goals | Setting a goal gives you direction and drives you to reach it. It aids in staying concentrated and getting through challenging moments. | Figure out what you want to do. Do you want to get stronger, lose weight, or improve endurance? Write it down to help you remember why you started. |
| Start Small | Jumping into intense workouts too fast or too early can lead to burnout or hurting yourself. Starting steadily helps build a lasting habit. | At first, work out three times a week. Pick workouts that are right for your fitness level, and as you get stronger, make them more challenging for you to keep on growing. |
| Find a Routine That Fits | If your workouts feel like a burden, you are less likely to stick with them. Shorter, effective workouts save time while delivering results. | Pick a program that works for your schedule. A 30-minute session like 9Round is a great option for busy lifestyles. |
| Stay Accountable | Support makes it easier to stay consistent. Tracking progress keeps you motivated and shows how far you have come. | Find a workout buddy, hire a trainer, or use an app to log your workouts. Having a plan makes a big difference. |
| Be Patient | Real progress takes time. Quick fixes do not last, but consistency leads to long-term results. | Focus on building a habit instead of expecting instant changes. Celebrate small wins and trust the process. |
9Round Fitness keeps switching up things in your routine to keep gym time fun and well-rounded to target different muscles effectively. Every session should leave you feeling proud and stronger.
Conclusion
Getting enough exercise without overtraining helps you feel stronger, more energized, and motivated to keep at it. Always remember to listen to your body. Whether you are new to fitness or have been working out for years, the key is to stay consistent with exercise and listen to your body.
A mix of cardio and strength training improves endurance, builds muscle, and supports overall health. Set realistic goals, choose workouts that fit your schedule, and track progress to help you stay on track. No matter your fitness level, staying active benefits both body and mind. These are some of the best exercise routines for beginners. You're on the right track.
9Round makes this process easier with quick, effective, and engaging workouts. The first session is completely free, so you can experience the benefits firsthand. Visit 9Round.com and take the first step toward a stronger, healthier you.
