Weekly Fitness Tips

Cardio

Cardiovascular exercise gets your heart rate up and keeps your weight down. An ideal weekly routine includes at least 20 minutes of intense cardio four times a week, according to Shape Magazine. Even that brief period of cardio will keep your heart rate higher for up to four hours, burning extra calories along the way.

Your range of cardio choices is enormous. A brisk bike ride, power walking or jogging, a treadmill workout, swimming or even a moderate hike are all ideal choices. The more moderate the workout, the more time you should spend on it to reap the same benefits as a more intense workout.

Weight Training

Weight or strength training is another must for an effective weekly workout routine. Shape Magazine says you'll see benefits in as few as two 30-minute workouts per week. The key to weight training is to pick a routine that works your major muscle groups: upper body, lower body and abdomen. Exercise machines with weight attachments and free weights are equally effective.

Weight training keeps you toned, builds muscle and increases your overall metabolism, burning more calories than you would without it.

Yoga

You can enhance your weekly fitness routine even further with yoga. Yoga strengthens your core muscles while it keeps you flexible, balanced and gives you an overall sense of well-being. Practicing yoga at least once a week can also reduce tension, improve posture and generally help you become more relaxed.

Yoga Journal notes the calmness you find on your yoga mat during your routine can begin to be a part of your daily life, affecting everything from your overall mood to the way you deal with others. Even one 15- to 20-minute yoga session per week is enough to reap the benefits.