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How to Find the Perfect Workout Routine for Your Goals

Is your current exercise regime actually the right style for goals? Whether you want to lose weight, gain muscle mass, or just want to stay healthy - any of these goals requires a proper planning and understanding of exercise works.

Nowadays due to social media there are so many misconceptions about what different types of exercise do for you. Just because you see a Tiktoker post their workout and claim it gave them certain results, doesn’t mean it’s always true.

When it comes down to exercising for your unique goals, it can be a little challenging and even overwhelming. I’ll explain what different types of exercise are, give you the science behind them, which to pick for your goals, and examples on frequency/ how to plan out a week of your training. This post will help clarify how certain forms of exercise affect the body.

Types of Exercise:

Cardiovascular Training (aka Cardio) :

Cardio is defined as any type of exercise that gets your heart rate up and keeps it up for a prolonged period of time. The intensity can range form low to high depending on the type of exercise performed. Cardio is known as aerobic exercise because it lowers your resting pulse and strengthens you heart muscle. The Department of Health and Human services recommends to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.

Resistance Training

Resistance training involves using resistance (such as weights, bands, gravity) to train your muscles to break down and with proper recovery, rebuild stronger than before. Resistance training is important for bone, muscle, and cardiovascular health.

You can do your resistance training exercises using equipment or just using your bodyweight, though you can build muscle mass and strength more efficiently by doing workouts with equipment. The Department of Health and Human services recommends to do strength training exercises for all major muscle groups at least two times a week (or the equivalent to).

HIIT Training

High Intensity Interval Training aka HIIT is a type of cardiovascular exercise that alternates between intense anaerobic exercise and short recovery periods. HIIT can also help you lower blood pressure and blood sugar, while improving oxygen and blood flow. HIIT may also benefit brain health by improving mental health and memory.

HIIT is popular because it can be done in shorter intervals than steady state cardio (ex: running, cycling). If it's not realistic for you to be spending an hour in the gym everyday, a 30 minute HIIT workout may be a friend to you. A full body HIIT workout is commonly done in 20,30,40 minutes. You also don’t want to do this form of exercise more than 2-3 times a week. Allow your body sufficient time between workouts to rest and recover.


Yoga is a training regimen for the mind, body, and soul. In the fitness world, it is commonly associated with stretching, which is only one component of the practice. Yoga exercises are recommended if you are wanting to boost both mental and physical health. A regular yoga practice has been shown to enhance your emotional wellness, mental clarity, and overall sense of health. Yoga also encourages you to activate and strengthen the inner environment of your mind and soul which encourages a deeper spiritual connection. A typical yoga class can last between 60 minutes to 90 minutes and is considered a complete workout. I offer free yoga classes here if you are interested in exploring this option.

Best type of workouts for your specific fitness goal.

Gain Muscle / “Get toned”

I commonly hear the goal of “getting toned” which translates to a person wants to see muscle definition and less Boyd fat covering that definition. As explained before, muscles need resistance to grow and build stronger than they were before - so surprise, resistance training will be your best friend with this goal! Resistance training allow you to build muscle and increase your strength at every stage of your life, which is important because we lose muscle as we age (starting around 30 years old!).

In a proper resistance training program, on a weekly basis, you’ll want to be targeting all of the body’s major muscle groups. Think about it - if you want a strong lower body, having a strong upper body and core will allow you to lift proper weight, improve your form and control, as well as give your body the rounded strength that it needs for daily functional activity (aka carrying in all the groce