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Work Up a Sweat. The American Council on Exercise recommends at least 30 minutes of cardiovascular exercise each day. Your gym will provide a variety of cardiovascular machines such as treadmills, stair climbers, bicycles, rowing machines, elliptical trainers and arc trainers.
Depending on how many days per week you want to strength train, some templates are better than others. 1  Two workouts per week: stick with total body workouts. 2  Three workouts per week: total body workouts or an upper/lower split. 3  Four workouts per week: upper/lower split or a three-way split like legs/push/pull.