How long should a workout be? Long enough to matter and short enough that you actually finish it, which for many busy adults means somewhere between 15 and 25 minutes.
Please check with your doctor before starting a new plan, especially after a long break, an injury or if you take medication.
What are the three session lengths?
The weekly plan builder asks you to choose a session length, and each option changes your starting intensity.
| Session length | Roughly how long | Change to intensity |
|---|---|---|
| Short | About 15 minutes or less | +10 |
| Medium | About 15 to 25 minutes | none |
| Long | 25 minutes or more | -10 |
The builder then fills your week from its library of more than 3,000 workouts, choosing workouts that fit the length you picked. When you search with "Find a workout", the results show each workout's format, time and kit, so you can see the length before you swap anything in.
Why does a shorter session mean a higher percentage?
It comes down to how much work fits in the time. A short session has less room, so each rep count is turned up a little. A long session has more total work in it, so each rep count is turned down to keep the whole thing manageable.
Remember that the percentage scales the standard reps, not the weight. So +10 on a short session means slightly more reps, while -10 on a long session means slightly fewer.
How do length, level and goal combine?
Session length is one adjustment among several, and they add up. Here is an example for an intermediate trainee doing 3 workouts a week with a general fitness goal, starting at 80%.
| Session length | Intensity |
|---|---|
| Short | 90% |
| Medium | 80% |
| Long | 70% |
Goal changes the number too. A strength goal takes off 10 points, because strength work uses heavier loads and fewer reps. A conditioning goal adds 10. Fat loss and general fitness add nothing.
So an intermediate doing 3 workouts, long sessions and a strength goal lands at 60%. The plan page shows this in the "How we worked out X%" list. For more on how the goal shapes your week, see fat loss, strength or conditioning: pick your goal.
Which session length suits your week?
Choose the length you can finish on your busiest day, not your best day. A 15-minute workout you complete beats a 40-minute workout you skip.
Some practical guidelines:
- Short: hectic weeks, early mornings and parents. Our 15-minute workout for busy dads shows how much a quarter of an hour can do.
- Medium: a good default if you are unsure. It adds nothing to the percentage and leaves you time for a warm-up.
- Long: quieter weeks, weekends or when you enjoy a longer session. A 30-minute workout at home is one example.
You aren't locked in. If a session turns out longer than your day allows, use "Random swap" or "Find a workout" to replace it with something shorter.
Do short workouts really count?
Yes. Every session you finish keeps the routine alive, and finishing is what the check-in rewards. A full week is what earns a step up, whatever length the sessions are.
The plan also keeps your days moving. Every day recommends 10,000 steps, and rest days suggest about 10 minutes of stretching, so a short workout is only one part of the week.
FAQs
Can I mix session lengths in one week?
You choose one session length for the plan. You can still swap any single day for a different workout using "Find a workout" or "Random swap".
Which length is best for fat loss?
There isn't one. The best length is the one you can repeat all week. Fat loss as a goal doesn't add or take away any intensity points.
What if my time changes next week?
Come back, choose "Coming back" and pick a different session length. The builder will work out a new percentage.
The bottom line
Pick the session length you can finish on your busiest day. The builder will adjust the numbers and fill the week with workouts that fit. Build your weekly plan.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- weekly plan
- workout length
- workout plan