And
yes, all three of those workouts should be done in less than an hour.
Research shows that 20-30 minutes of interval training is more
effective than 40 minutes of slow cardio for weight loss. Combine the
intervals with 20-30 minutes of strength training. Do that 3 days per
week, and pow, you'll lose fat fast. (With good nutrition too, of
course!)

On off days, I encourage people to
be as active as possible, but without making extra effort to go to the
gym. Walking to do your errands for an hour is great, if you have the
time. Just do some form of health-promoting exercise (which can mean a
half hour walk, yoga, or aerobic training if you desire). The duration
and intensity of these off-day workouts depends on your fitness level,
your recovery capacity, and your nutrition plan.

For
many people, New Year's resolutions mean a return to high-volume cardio
programs. But I urge restraint, caution, and conservatism. Trying to
re-do your old running programs after some time off is a recipe for
disaster.

If you plan on resuming a former
running program, please start conservatively, especially if you are
running on hard surfaces. Start easy. Build up in volume. Monitor your
energy levels, strength levels, and mood. Be conservative, train
consistent, and superior results will be yours.

And what about for beginners? How often should they workout?

Well,
if you are the utmost of beginners, and haven't done any formal
exercise in a long, long time, then simply do 3-6 bouts of 5 minutes of
walking each day. Every day. Progress with your walking by increasing
the time you walk and decreasing the number of "bouts" per day. For
example, in week 3 of your exercise program, do 3 bouts of 10 minutes
per day. And by week 6, you should be able to walk for 30 minutes
straight. That is a place to get started.

At
the same time, combine your walking program with a professionally
designed bodyweight 3-day strength program that you can do at home
(heck, most beginner exercises are even done lying on the floor!).
After 6 weeks, you can increase the intensity of your workout, as
outlined by your personal trainer. Eventually, you can progress into a
more intense 3-day per week program.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training