What do the studies say: train 30 or 60 minutes a day?
Whether you train at home or at the gym, you've probably asked yourself: is it better to train 30 or 60 minutes a day? Does a shorter workout have the same benefits as a longer one? Science has been investigating this question—and the answers may surprise you.
In this article, we'll explore what research says about ideal workout duration and help you understand the best approach for your goals.
30 minutes a day: less is more?
Several recent studies show that 30 minutes of daily exercise can be enough to significantly improve health and fitness.
A study published in the American Journal of Physiology followed overweight men for 13 weeks. The group that trained 30 minutes a day lost, on average, the same amount of weight (or even more!) than the group that trained 60 minutes. Surprisingly, the researchers concluded that shorter workouts can lead to greater commitment and less food compensation throughout the day.
✅ Benefits of 30 minutes:
- Better adherence to the training plan
- Less fatigue and risk of overtraining
- Easier to fit into your daily routine
- Better cardiovascular and mental health
60 minutes a day: the path to advanced results
On the other hand, 60-minute workouts continue to be recommended in specific situations, especially for those with more ambitious goals.
Studies show that training for one hour can significantly increase aerobic capacity, muscular endurance, and calorie expenditure , especially in athletes or those already trained. It's also useful for those who want to work on multiple physical abilities in a single session—for example, strength, flexibility, and cardio.
✅ Benefits of 60 minutes:
- Greater metabolic and muscular stimulation
- Improvement in cardiovascular endurance and strength
- Possibility to include warm-up, main part and stretching calmly
- Ideal for athletes or performance goals
The experts' conclusion: quality > quantity
The research is clear on one point: the quality of the workout is more important than duration . Short, intense workouts (like HIIT) can produce similar or even better results than long, moderate workouts—especially in terms of fat loss and improved overall fitness.
Therefore, the secret is to adapt your training to your goals, availability and fitness level.
How to choose the right duration for you
💥 If you have little time or are just starting out:
Focus on 30 minutes of functional training, circuits, HIIT, or brisk walking.
💪 If you want performance or have more experience:
Opt for 60 minutes, dividing between strength, cardio and mobility.
⚖️ If the goal is health and maintenance:
Any length is fine, as long as you can maintain consistency.
Practical example: two workouts at home
✅ 30-minute workout:
- 5 min warm-up
- 20 min circuit (squats, push-ups, planks, jumps)
- 5 minutes of stretching
✅ 60-minute workout:
- 10 min warm-up
- 30 min of strength or cardio training
- 10 min of core or HIIT
- 10 min of stretching and mobility
Conclusion
Science confirms: you don't need endless hours to be fit. Whether you choose 30 or 60 minutes, the key is to be consistent, challenge yourself, and adapt your workout to your life. After all, the best workout is the one you can maintain over the long term.
