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Work Up a Sweat. The American Council on Exercise recommends at least 30 minutes of cardiovascular exercise each day. Your gym will provide a variety of cardiovascular machines such as treadmills, stair climbers, bicycles, rowing machines, elliptical trainers and arc trainers.
Each workout should last for approximately 30-40 minutes. 1  An example of this plan might look like the following: 2  Monday â work out upper body only. 3  Tuesday â work out lower body only. 4  Wednesday â day off. 5  Thursday â work out upper body only. 6  Friday â work out lower body only. 7  Saturday â day off. 8  Sunday â day off.