Why Regular Exercise Matters
Regular physical activity is one of the most important things you can do for your health. It can help control your weight, reduce your risk of chronic diseases, improve your mental health, and increase your chances of living longer.
Whether you're a beginner or an experienced athlete, this guide will help you find the right fitness routine to match your goals and lifestyle.
Types of Workouts
Different workout types target different fitness goals. Explore the options below:
Strength Training
Builds muscle, increases metabolism, and strengthens bones. Ideal for:
- Increasing muscle mass
- Boosting metabolism
- Improving bone density
- Enhancing functional strength
Equipment needed: Dumbbells, resistance bands, or bodyweight exercises
Frequency: 2-3 times per week (allow rest days between sessions)
Cardiovascular Exercise
Improves heart health, burns calories, and boosts endurance. Ideal for:
- Improving cardiovascular health
- Burning calories
- Increasing stamina
- Reducing stress
Examples: Running, cycling, swimming, dancing
Frequency: 3-5 times per week for 30+ minutes
HIIT (High Intensity Interval Training)
Short bursts of intense exercise followed by recovery periods. Ideal for:
- Efficient calorie burning
- Improving cardiovascular fitness
- Boosting metabolism
- Time-efficient workouts
Structure: 20-30 seconds intense effort, 10-30 seconds rest, repeat
Frequency: 2-3 times per week (not on consecutive days)
Flexibility & Mobility
Improves range of motion, reduces injury risk, and promotes relaxation. Ideal for:
- Increasing range of motion
- Reducing muscle stiffness
- Improving posture
- Enhancing recovery
Examples: Yoga, Pilates, dynamic stretching
Frequency: Daily or at least 3-4 times per week
Personalized Workout Planner
Create a custom workout plan based on your fitness level and goals:
Exercise Timer
Use this timer for interval training or to time your exercise sets:
Exercise Demonstration
Squats - A fundamental lower body exercise
Fitness Progress Tracker
Track your weekly workouts and see your progress: