Aim for two to three weight training sessions per week to hit the major muscle groups of your upper and lower body. That might sound like a lot, but that’s where compound exercises come in. Moves like squats, lunges, rows, and chest presses work more than one muscle group at a time, so you get more bang for your buck.

You can do cardio and weight training on the same day, depending on your schedule. It doesn’t matter which one you do first, so vary your routine and try different combinations to find the one that is right for you.