While in the Army I learned that we can apply a simple acronym to our exercise regimen to ensure that we are getting an effective workout everytime. That acronym is F.I.T.T. which stands for Frequency, Intensity, Type and Time. Its a very simple way to cover all your bases and get fit. Let's break it down.
Frequency- How often (frequently) do you workout? I believe that you should workout a minimum of 3-5 times a week. Make it a priority and it will always get done. I suggest working out early in the morning. This will give you some much needed energy before you tackle your day.
Intensity- How hard do you go in the gym? Do you give it your all? Are you giving your body a reason to evolve? If you are not increasing the resistance, reps, or difficulty of your routine then you are not giving your body a reason to change for the better. Your body needs a reason to EVOLVE!
Type- What kind of exercise are you doing? Resistance, cardio, zumba class, aerobics, boot camp, cross fit, hiking, obstacle course, swimming, etc. The list goes on and on. What are you doing today? Is it the same thing you did yesterday? Your body responds to change, so make sure you have some variation in your regimen.
Time- How long do you workout? How much time is too much or too little? I personally spend about an hour in the gym everytime. I believe that you should spend at least 30 minutes working out in order for it to be as effective as possible. However, it is possible to get a quick work out in less time that is quite effective. Thats when you have to revisit the F., the I. and the T. again.