Improved cardiovascular health. Cardio is key to maintaining good heart and lung health, says Landicho. White agrees, adding ...

Complete at least one 45-minute workout each day. Consider active recovery—like a walk or mobility exercises—if you're feeling drained. Find or create a nutrition plan based on your goals ...

On the other hand, for building muscle, focusing on 45–60 minutes of strength-based workouts with proper rest between sets is ideal. The quality of your workout often matters more than its length.

Image: Pic: iStock 2. Do two 45-minute workouts a day People are also urged to do two 45-minute workouts each day, one of which must take place outside - regardless of the weather. One session ...