How often should I exercise each week?

A good goal for most people is about 150 minutes of moderate exercise (like brisk walking) or 75 minutes of more intense activity (like running) each week, plus 2–3 strength training sessions. But don’t worry if that sounds like a lot—starting small is perfectly fine. Even 20 minutes a few times a week makes a difference. What matters most is finding a routine you enjoy and can stick with consistently.

What’s the best type of workout for beginners?

If you’re just starting out, keep it simple: mix in cardio (walking, cycling, or swimming), some basic strength moves (like squats, push-ups, or planks), and a little stretching. You don’t need fancy equipment—just your body and a little space. Focus on learning good form, start slow, and build up gradually. The goal at the beginning is to create a routine you’ll actually look forward to.

How long does it take to see fitness results?

You’ll usually notice changes like more energy, better sleep, and improved mood within a few weeks. Visible results, like strength gains or body changes, often take 6–8 weeks of consistent effort. Remember, progress looks different for everyone, and it’s not just about the mirror—it’s about how you feel, move, and live day to day.

Do I need to go to the gym to get fit?

Not at all. Many people get fit at home using bodyweight exercises, resistance bands, or a set of dumbbells. Outdoor activities like running, hiking, or cycling also count. A gym does offer more equipment and variety, but the best workout is the one you’ll actually do. Choose the environment that feels right for you and fits your lifestyle.

Fitness – RealFit Wellness

Fitness is the key to building strength, improving endurance, and creating a healthier lifestyle. Regular exercise not only supports weight management but also boosts energy, reduces stress, and improves overall well-being. From strength training and cardio workouts to flexibility exercises and recovery tips, fitness is about finding a routine that works for you and sticking with it.

In this section, you’ll find trusted information on workout plans, exercise techniques, home workouts, gym training, and fitness motivation to help you achieve your goals. Whether you’re just beginning your fitness journey or looking to take your training to the next level, our expert tips and resources will guide you toward a stronger, healthier, and more active life.

Make fitness a sustainable part of your lifestyle—and enjoy the long-term benefits of moving your body with purpose.

FREQUENTLY ASKED QUESTIONS

KEY TERMS

Strength training—also known as resistance training or weight training—is a form of exercise designed to build muscle strength and endurance. It uses resistance such as bodyweight, dumbbells, barbells, or machines to challenge the muscles. Beyond building strength, this type of training can boost metabolism, improve posture, support bone health, and enhance overall fitness.
Cardiovascular exercise, or cardio, refers to activities that raise your heart rate and improve heart and lung health. Examples include running, cycling, swimming, and brisk walking. Cardio helps burn calories, increase endurance, reduce stress, and support heart health, making it an essential part of any well-rounded fitness routine.
Flexibility training includes exercises like stretching and yoga, which increase the range of motion in your muscles and joints. Improved flexibility can help reduce the risk of injuries, ease muscle tension, and enhance performance in both strength and cardio workouts. Practicing flexibility exercises regularly also supports mobility and recovery.
HIIT involves alternating short bursts of intense exercise with periods of rest or lower-intensity movement. These workouts are typically shorter but highly effective for burning calories, boosting endurance, and improving cardiovascular health. HIIT can be done with bodyweight moves, cardio, or strength training, making it a versatile workout option.

Strength Training

Strength training—also known as resistance training or weight training—is a form of exercise designed to build muscle strength and endurance. It uses resistance such as bodyweight, dumbbells, barbells, or machines to challenge the muscles. Beyond building strength, this type of training can boost metabolism, improve posture, support bone health, and enhance overall fitness.

Cardio Exercise

Cardiovascular exercise, or cardio, refers to activities that raise your heart rate and improve heart and lung health. Examples include running, cycling, swimming, and brisk walking. Cardio helps burn calories, increase endurance, reduce stress, and support heart health, making it an essential part of any well-rounded fitness routine.

Flexibility Training

Flexibility training includes exercises like stretching and yoga, which increase the range of motion in your muscles and joints. Improved flexibility can help reduce the risk of injuries, ease muscle tension, and enhance performance in both strength and cardio workouts. Practicing flexibility exercises regularly also supports mobility and recovery.

High-Intensity Interval Training (HIIT)

HIIT involves alternating short bursts of intense exercise with periods of rest or lower-intensity movement. These workouts are typically shorter but highly effective for burning calories, boosting endurance, and improving cardiovascular health. HIIT can be done with bodyweight moves, cardio, or strength training, making it a versatile workout option.

Fitness