TrainBitsThe simple target
A common adult starting target is 150 minutes of moderate aerobic activity across the week, or 75 minutes of vigorous activity, plus muscle-strengthening work for major muscle groups on at least two days. This example uses brisk walking for the aerobic minutes. Your needs may differ.
One possible week
Monday20 minutes of brisk walking.
TuesdayA full-body strength session at home, at your own pace.
Wednesday30 minutes of brisk walking, or two shorter walks.
Thursday20 minutes of brisk walking.
FridayA second full-body strength day.
Saturday40 minutes of brisk walking, split if useful.
Sunday40 minutes of brisk walking, or shift these minutes to other days.
Total: 150 brisk-walking minutes and two full-body strength days. You can replace 20 moderate minutes with 10 vigorous minutes in TrainBits. Gentle activity is still useful, but it does not fill the aerobic-minute target.
When the week breaks
- If you have only five minutes, do one strength area. It counts as something you did, even if it is not a full-body day.
- If a circuit is interrupted, pause and return to the saved position later.
- If you miss a planned day, move the session. There is no daily streak to preserve.
For the underlying guidance, see the World Health Organization’s physical activity overview. This page offers a general example, not individual medical advice.