Great work out tips to help you get the body you deserveGreat work out tips from a variety of fitness professionals.

How to Choose a Good Workout Plan

Designing and finding a good workout routine is the main ingredient to reaching your fitness goals. An effective plan should be customized to fit your lifestyle and expectations. Knowing your goals, available equipment and available time helps with the planning of your workout. The exercises included should target the body parts you’re planning on sculpting. A good workout routine gives you a blueprint to build a great body.

Choosing the right plan

 Whether your goal is to build muscles, toning, losing weight or training for a 5k, choosing the right workout plans is the key. When designing your routine, you must consider your workout type; the body parts your training, equipment and time.

Workout Types

The workout type you choose is basically your goal you expect to achieve. Examples of workouts type include: mass building, toning, cardio, and flexibility and endurance workouts. You must understand specifically what your fitness goal is before you start a program. i.e. I want to gain 10 pounds of rock hard muscles. I want to lose 15 pounds and tone my arms.

Available Equipment

To build a routine to follow you should know what equipment that is available for your use. For example, do you belong to a gym? How much equipment do you have at your home gym? Do you have access to equipment of a workout facility? If you are trying to reach a certain goal, you must buy or get access to the proper equipment.

List of popular workout equipment




Resistance Ball



Stability ball

Select your target body parts

When choosing a plan, you should find out what body parts you would like to target for each workout. It is recommended that your plan include at least one exercise from each muscle group. Featuring all of your muscles groups builds and maintains balance and strength. For example, you should have a day where you train your upper body muscles and another day for your lower body. You may also choose to break your body parts down by day. i.e. train legs and back on Tuesdays, Chest and abs on Friday’s etc. When choosing a muscle group to train you should make sure you are targeting all parts of that particular muscle. For example, if you are looking to tone your arms, you should choose a workout plan that targets both your triceps and bicep muscles.


How much time you have available is important to know when designing a workout. You may have only 30 minutes on your lunch break or an hour after work. Depending on your schedule, there are thousands of workouts that range from 15 minutes to an hour long.

Typical Workout times

15 minutes

This is the minimum amount of time you should workout at a time. This type of workout should move fast and be very intense if you want results. Beginners should use this type of workout as introductions to different exercises. Examples of a 15 minute workout.

30 minute workout

This amount of time allows you to train more body parts in a session. Beginners can use this time frame to learn how to do each exercise and get an effective workout. Advanced individuals can train with an high intensity level with low rest times which burns fat calories while toning muscles.

45 minute workout

This amount of time gives you a chance to focus on specific body parts with proper rest in between sets. You have enough time to do weight lifting and cardiovascular exercises in the same workout. You can see good results in a 45 minute time slot.

 1 hour workout

This amount of time allows you time to focus on several body parts and cardiovascular exercises. You have the option of working out with heavier weights with high rest times or faster intense workouts with more exercises. A person looking for great results should dedicate at least this amount of time in a workout. 

The Structure of a Good Workout Routine

Your workout routines should consist of the following stages: a warm-up; a stretch; a main session; a cool-down; and a period of stretching. When you do the proper stages in order, you help avoid the risk of injury and prepare your body for the main workout.

 Warming up

A warm-up slowly raises the body’s core temperature, mobilizes all the major joints, and increases the heart rate. Warming up also allows you to get mentality prepared to train your main session. Any exercises that warm up your muscles and joints are good for increasing your heart rate. Walking, jogging, elliptical training is one of the best ways get ready for your routine. The suggested amount of time to warm up is between 5 and 20 minutes depending on your fitness level.

Stretching to warm up

It is recommended that you stretch after a brief warm-up and after you cool-down. Increasing your flexibility has several benefits:

  • It reduces the risk of injury during workouts;
  • Loosens the muscles properly;
  • Improves mechanical efficiency;
  • Increase relaxation and reduces stress.

Properly warming up is essential to your properly training your body and reaching your fitness goals.

The main workout

After properly warming up the main session is the period where you train your body to its maximum potential. If you are lifting weights, you are overloading the target muscles groups. This is the part of your workout where you challenge your body to grow stronger helping your to reach your goals.

Cooling down

After a great workout routine, you should make sure you properly cool your body down. A good cooling down period should last from 10 to 15 minutes long. Cool downs brings slows your heart rate. You may also do easy, light rhythmical activities using the muscles you trained.  

Types of Workouts

Beginners Workouts

These types of routines usually include one or two exercises per group. Individuals that just started exercising are able to gradually start a routine. You are able to learn the proper technique and of each exercise while your training. Beginner’s routines also give you the chance to get prepared for more advance workouts.

 Cardio and Endurance Workouts

This type of routine involves rhythmic, exercises that uses your large muscles (such as butt, legs, and back) that last more than 1 minute and a half. Examples include jogging, walking, and elliptical machine workouts. 

Flexibility Workouts

This type of workout involved static stretches that are held for 10-30 seconds. This type of routines helps your range of movement in a joint or group of joints. Good flexibility plans helps performance and prevents muscular soreness and injury.

Muscle Building Workouts

This type of workout is for individuals looking to add mass to their muscles. A routine may consist of exercises using resistance training that challenges the muscles to grow. Generally the weight used would allow an individual to do 6-12 reps per set 3 times.

Toning Workouts

These types of routines are designed to strengthen and tone your muscles. A typical workout consist exercises of using weight that you can do 10-20 times per set. High reps give your muscles endurance and shape. This type of plan doesn’t focus on how much weight you can lift.


Learn the frequency in which you should workout weekly.Learn the frequency in which you should workout weekly.
Learn hot to choose the correct order of your exercises. It is important to know what exercises to do as well as the order.

Work out your muscles by using the fartlet training technique. Learn what fartlet training is and download some sample workouts.

Tips on how to reach your goals using continuous training techniques.
Learn how long you should workout for each session.Learn how long you should workout for each session. It is recommended that you perform 20 to 60 minutes of continuous aerobic activity or weight training. This does not include warm-up and cool-down.

Learn the proper workout intensity to reach your goals. Workout intensity is the most complex of the training variables. It is interrelated with duration; together, intensity and duration determine the total calorie cost of an exercises session.

Source:  Personal Fitness Training: Theory & Practice


Rate of Perceived Exertion Chart you can download and print.


Download Rate of Preceived Exertion Chart (17" by 11") Medium poster. 

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Breathing during your exercises is important to effectively perform a routine.