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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.
A full-body workout involves strength training two to four times weekly on alternating days. In one workout, you target all the major muscle groups, including the hips, legs, back, chest, shoulders, arms and abdominals. A total-body workout may include isolation exercises that target a specific muscle or compound movements that work multiple muscle groups in a single exercise. Your total-body routine usually consists of at least one set of eight to 12 repetitions.