The American College of Sports Medicine (ACSM) recommends exercising three times per week. Working out more often may be beneficial if you are looking to lose weight or are very serious about your training but for the majority of the population, according to the ACSM, three workouts a week will allow you achieve a good level of fitness and health. To get the most from your workouts, make sure you always spend a few minutes warming up prior to exercise by performing some light cardio and dynamic stretches. On completion cool down by stretching all of the major muscles you used during your workout.

3 Days a Week Cardio Programme
Perform the following workouts on non-consecutive days e.g. Monday, Wednesday and Friday. Finish each workout with a few minutes of core work to balance your weekly training programme.

1) Fast Continuous Running
The principle of Fast Continuous Running, or FCR for short, can be applied to any exercise modality. After you have warmed up, exercise at 80-90% of your maximum heart rate for 20-30 minutes. This is a short to medium duration workout that you should treat as a race. Examples of FCR training include 5km running or rowing and 1500 meter swimming performed against the clock. FCR develops high end aerobic fitness and is a challenging and effective workout. You should aim to beat your previous best whenever performing FCR training.

2) Fartlek
Swedish for speed play, Fartlek is a mixed pace cardio workout. When running, cycling, swimming or rowing, randomly change the pace at which you are exercising. Alternate between a variety of speeds for the duration of your workout to exercise at a broad range of heart rates. A typical Fartlek training session should last from 20 to 60 minutes depending on your fitness and may include periods of walking, jogging, fast running and sprinting, over a variety of distances and durations. You can use geographical landmarks such as lampposts, road signs or park benches to dictate your work and rest periods or, alternatively use time or laps.

3) Long Slow Distance
Long Slow Distance training, or LSD for short, describes cardio training performed at 60 to 70% of your maximum heart rate. Run, cycle, swim or row at an easy pace for a moderate to long duration, e.g. 40 minutes or more. LSD training should feel relatively easy compared to FCR and Fartlek training but is still a beneficial workout as it develops base level aerobic fitness and local muscular endurance.

 

3 Days a Week Strength Training Programme
Perform the following workouts on non-consecutive days e.g. Monday, Wednesday and Friday. Finish each workout with a few minutes of core work to balance your weekly training programme

1) Upper body workout
Perform 3 sets of 8 to 12 repetitions of each exercise resting 60 to 90 seconds between sets.

Barbell bench press or chest press machine
Lat pull downs or pull/chin ups
Dumbbell shoulder press or shoulder press machine
Seated cable rows
Tricep pulley pushdowns
Dumbbell or barbell bicep curls

2) Lower body workout
Perform 3 sets of 8 to 12 repetitions of each exercise resting 60 to 90 seconds between sets.

Squats or leg press
Leg extensions
Leg curls
Lunges
Standing calf raise

3) Whole body workout
Perform 3 sets of 8 to 12 repetitions of each exercise resting 60 to 90 seconds between sets.

Dead lifts
Push ups
Lat pull downs
Step ups
Bent over dumbbell rows
Side lateral raise
Dumbbell or barbell bicep curls
Lying barbell tricep extensions

 

3 Days a Week Combined Strength Training and Cardio Programme
Perform the following workouts on non-consecutive days e.g. Monday, Wednesday and Friday. Finish each workout with a few minutes of core work to balance your weekly training programme

1) Muscular Endurance Circuit Training
Perform each of the following bodyweight exercises for 30 seconds before moving onto the next exercise. Rest 1 to 2 minutes before repeating the sequence twice more.

Burpees
Bent knee sit ups
Squats
Push ups
Plank holds
Lunges
Jumping jacks
Tricep dips
Step ups
Prone back extensions

2) Fast Continuous Running

FCR stands for Fast Continuous Running although the principle of FCR can be applied to any exercise modality. After you have warmed up, exercise at 80-90% of your maximum heart rate for 20-30 minutes. This is a short to medium duration workout that you should treat as a race. Examples of FCR training include 5km running or rowing and 1500 meter swimming performed against the clock. FCR develops high end aerobic fitness and is a challenging and effective workout. You should aim to beat your previous best when performing FCR training.

3) Whole Body Strength Training plus Intervals

Perform 3 sets of 8 to 12 repetitions of the following exercises

Leg press
Bench press
lat pull downs
Lunges
Shoulder press
Seated rows

After resting for 5 minutes use a rower, exercise bike or treadmill for interval training

Perform 1 minute of work as fast as possible alternated with 2 minutes easy pace for 5 sets to total 15 minutes

If all you want is a good level of all-around fitness, three days a week is plenty to get you there and leave lots of time to spare!