Exercise Guide
Comprehensive exercise recommendations and workout plans tailored to your BMI category and fitness goals.
Exercise Overview
Regular physical activity is essential for maintaining a healthy weight, improving cardiovascular health, building strength, and enhancing overall well-being. The right exercise program can help you achieve your health goals while being safe and sustainable.
Important: Always consult with a healthcare professional before starting a new exercise program, especially if you have underlying health conditions or haven't been active recently.
Types of Exercise
Cardiovascular Exercise
Activities that increase your heart rate and improve cardiovascular fitness.
- • Walking
- • Jogging
- • Running
- • Cycling
- • Swimming
- • Dancing
- • Aerobics
- • Rowing
- • Elliptical
- • Tennis
- • Basketball
Recommendation: 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio per week
Strength Training
Exercises that build muscle mass, increase strength, and improve bone density.
- • Weight Lifting
- • Resistance Bands
- • Bodyweight Exercises
- • Pilates
- • Yoga
- • Functional Training
- • Circuit Training
Recommendation: 2-3 strength training sessions per week, targeting all major muscle groups
Flexibility & Mobility
Exercises that improve range of motion, reduce muscle tension, and prevent injury.
- • Stretching
- • Yoga
- • Tai Chi
- • Qigong
- • Pilates
- • Dynamic Warm-ups
- • Foam Rolling
Recommendation: Daily stretching and flexibility exercises for 10-15 minutes
High-Intensity Interval Training (HIIT)
Short bursts of intense exercise alternated with recovery periods for maximum efficiency.
- • Sprint Intervals
- • Circuit Training
- • Tabata Workouts
- • Burpee Variations
- • Jump Rope Intervals
Recommendation: 2-3 HIIT sessions per week, 20-30 minutes each
Exercise Guidelines by BMI Category
Normal Weight (BMI 18.5-24.9)
Maintain your current fitness level with a balanced exercise routine.
- • 150 minutes of moderate cardio or 75 minutes of vigorous cardio weekly
- • 2-3 strength training sessions targeting all muscle groups
- • Daily stretching and mobility work
- • Mix different activities to prevent boredom and overuse injuries
- • Focus on overall health and fitness maintenance
Overweight (BMI 25.0-29.9)
Focus on weight management through increased physical activity and calorie burning.
- • 200-300 minutes of moderate cardio weekly for weight loss
- • 2-3 strength sessions to preserve muscle mass during weight loss
- • Include HIIT workouts 2-3 times per week for efficiency
- • Start with low-impact activities if needed (walking, swimming)
- • Gradually increase intensity and duration over time
Obese (BMI ≥ 30.0)
Begin with low-impact activities and gradually increase intensity under medical supervision.
- • Start with 150 minutes of low-impact cardio, gradually increase
- • Begin with bodyweight exercises and light resistance
- • Work with healthcare providers and fitness professionals
- • Slow, steady progression to avoid injury
- • Focus on increasing daily activity levels (walking, stairs)
Underweight (BMI < 18.5)
Focus on building strength and muscle mass while maintaining cardiovascular health.
- • 3-4 strength training sessions per week with progressive overload
- • Moderate cardio 2-3 times per week, avoid excessive endurance training
- • Gradually increase weights and resistance
- • Ensure adequate nutrition to support muscle building
- • Consult healthcare providers about safe weight gain strategies
Exercise Safety and Tips
Safety Guidelines
- • Always warm up for 5-10 minutes before exercising
- • Stay hydrated before, during, and after exercise
- • Listen to your body and stop if you feel pain or dizziness
- • Focus on proper form over speed or weight
- • Wear appropriate clothing and footwear for your activity
- • Cool down and stretch after each workout
Getting Started
- • Start slowly and gradually increase intensity and duration
- • Choose activities you enjoy to maintain motivation
- • Set realistic, achievable goals
- • Find a workout buddy for motivation and safety
- • Track your progress to stay motivated
- • Make exercise a regular part of your routine
Sample Workout Plans
Beginner Plan (3 days/week)
Day 1: Cardio & Flexibility
- • 20-30 minutes of walking or light cycling
- • 10-15 minutes of stretching
Day 2: Strength Training
- • Bodyweight squats (2 sets of 10-15)
- • Modified push-ups (2 sets of 5-10)
- • Plank hold (2 sets of 15-30 seconds)
Day 3: Cardio & Flexibility
- • 20-30 minutes of walking or light cycling
- • 10-15 minutes of stretching
Intermediate Plan (5 days/week)
Monday: Upper Body Strength
- • Push-ups, pull-ups, dumbbell rows, shoulder presses
- • 3 sets of 8-12 reps each
Tuesday: Cardio
- • 30-45 minutes of moderate-intensity cardio
- • Include 5-10 minutes of interval training
Wednesday: Lower Body Strength
- • Squats, lunges, deadlifts, calf raises
- • 3 sets of 8-12 reps each
Thursday: HIIT
- • 20-30 minutes of high-intensity interval training
- • Burpees, mountain climbers, jumping jacks
- • 30 seconds work, 30 seconds rest
- • Repeat for 4-6 rounds
Friday: Full Body Circuit
- • Circuit training combining cardio and strength
- • 3-4 rounds of 8-10 exercises
Motivation and Consistency
Motivation Strategies
- • Set specific, measurable, and achievable goals
- • Track your progress with photos, measurements, or fitness apps
- • Reward yourself for reaching milestones
- • Find a workout buddy or join a fitness community
- • Mix up your routine to prevent boredom
- • Focus on how exercise makes you feel, not just the scale
- • Remember why you started and your long-term health goals
Building Consistency
- • Schedule workouts like important appointments
- • Start with small, manageable commitments
- • Prepare your workout clothes the night before
- • Have a backup plan for bad weather or busy days
- • Don't let one missed workout derail your progress
- • Focus on building the habit, not perfection
- • Celebrate small wins and progress along the way
Start Your Fitness Journey Today
Use our BMI calculator to determine your current status and get personalized exercise recommendations.
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