Fortunately, we’ve got some of the best workout splits that take the guesswork out of physical activity—straight from certified personal trainers.
First things first: What is a workout split?
You’ve likely seen fitness influencers sharing their ideal splits. What exactly is a split? “A workout split is simply your workout schedule and how you ‘split’ up or organize training the different muscle groups throughout the week,” Nicole Winter, CPT, certified personal trainer and senior coach at Ladder, explains.
A well-designed split fits it all in, including rest. “This is a way to ensure you are balancing out a well-rounded training routine while also allowing recovery time for each muscle group,” Winter says.
Of course, the best workout split for you is individual and ever-changing. Winter explains that we can’t always be perfect when it comes to getting it all in.“We will often ebb and flow with what feels best or what goals we have,” she says.
Current exercise recommendations
There are guidelines for physical activity that can serve as a starting point when planning your workout splits. “The U.S. Department of Health and Human Services recommends at least 150 minutes (2.5 hours) of moderate-intensity physical activity per week, along with two muscle-strengthening sessions, or 75 minutes (1.25 hours) of vigorous-intensity exercise coupled with the same strength training regimen,” Kelly Benadyn CPT, personal trainer at Life Time says.
What is it about this combination of aerobic activity and strength training that makes it a standard? “These guidelines are based on extensive research linking regular physical activity with improved health outcomes and a reduced risk of chronic diseases. Adhering to these recommendations has been shown to lower the risk of conditions such as high cholesterol, high blood pressure, heart disease, stroke, type 2 diabetes, and certain cancers. In addition, regular exercise supports better mental health, enhances mobility, and promotes healthy aging,” Benadyn says.
It’s important to note that these guidelines represent the minimum amount of activity needed to reap health benefits, Benadyn adds. “While they provide an excellent foundation, especially for those with limited time, engaging in more physical activity—beyond the minimum thresholds—can offer even greater benefits,” she says.
How to balance your workouts
Maybe you are a spin-class junkie who rarely touches a dumbbell. Or you’re a weightlifter who dreads cardio. But when it comes to overall wellness, balance is important. Michael Betts, CPT, personal trainer and director at TrainFitness, reminds us that resistance training and aerobic exercise are the perfect complement to each other.
“When you combine both, you get what we call the ‘compounding effect.’ Your stronger muscles from resistance training help you perform better during cardio, while your improved endurance from cardio helps you maintain proper form during strength sessions,” Betts says.
For example, weightlifting for runners helps prevent injury and improves performance. Similarly, walking may add years to the life of a bodybuilder. A balanced approach to fitness ensures that you cash in on all of the benefits of exercise.
That doesn’t mean that you can’t prioritize one over the other—especially when you have specific goals. “If you’re training for a marathon, you may notice your strength training slips a bit,” Winter says. “With all of the miles you’re running, it’s to be expected. Do your best to get in what you can while focusing on what will get you to the end goal.”
“Ultimately, it’s important to be willing to get up and move your body.” —Kelly Benadyn, CPT
What if you’re pressed for time?
If you’re on a tight schedule, Benadyn says you’ll want to maximize the efficiency of your workouts and make the most of every minute. She shares some effective workouts that can be done in 30 minutes or less, and combine aerobic and strength training to cover two bases at the same time:
- Circuit training: With circuit training, you quickly move between a lineup of exercises that target different parts of your body. The steady pace raises your heart rate while the exercises build strength. “Circuit training is a great way to save time while getting a full-body workout,” Benadyn says.
- High-intensity interval training (HIIT): HIIT can also combine aerobic exercise with strength training. Plus, you do the workout at high effort, so it doesn’t require as much time. “HIIT is an incredibly time-efficient and effective workout,” Benadyn says.
- Mixed mini sessions: Take advantage of the small windows of time in your day to move your body. “If you can’t fit in a full workout, try breaking it into smaller chunks,” Benadyn says. “Take a brisk 10-minute walk during your lunch break and later do bodyweight exercises like squats and push-ups during TV breaks. These mini-sessions can add up over the course of the day and still contribute to your overall fitness.”
Additionally, you can build movement into your day to hit aerobic activity goals. Betts suggests incorporating the following activities to boost your daily movement:
- Try a nature walk
- Play recreational sports
- Dance or play with your kids
- Keep active while running errands
- Plan family outdoor activities
- Stay standing during meal prep
- Keep moving with housework
- Work in the garden
The best workout splits
We asked our experts what their favorite workout splits were to save time during their exercise sessions. Here’s what they had to say.
The best workout split for keeping up with friends
One great way to stay social and fit in your physical activity is to workout with a partner. Benadyn shares her current workout split that balances training with friends and loved ones along with independent workouts.
- Day 1: Fitness class that combines moderate-intensity cardio with hinge and press movement patterns (such as deadlifts, shoulder presses, and chest presses)
- Day 2: 45-minute brisk walk with friends or family
- Day 3: Solo sprint interval training paired with leg-focused strength training
- Day 4: Solo strength session focusing on upper body and 45-minute walk
- Day 5: HIIT training with friends or family
- Day 6: Rest
- Day 7: Low- to moderate-intensity ruck (weighted vest walk/jog) with friends or family
The best workout split for runners
Training for your first half marathon or another distance event? This split’s for you. “I’m currently training for a half marathon but I’m still prioritizing my strength workouts. So this is the split I’m really loving lately,” Winter says.
The best workout split for a busy schedule
Only have a few days for organized workouts? “This split works because it provides adequate recovery between strength sessions while keeping you moving daily,” Betts says. “The key is making movement part of your lifestyle rather than seeing it as separate workout time.” His favorite split for busy people is designed to hit every major muscle group while incorporating cardio.
- Day 1: Full-body resistance training for 45 minutes focusing on compound movements— squats, push-ups, rows, lunges, and shoulder presses. Finish with 10-15 minutes of HIIT.
- Day 2: Active recovery, like a 30-minute brisk walk with basic stretching or yoga during the day.
- Day 3: Full-body resistance training for 45 minutes with different exercises than day 1—deadlifts, chest presses, pull-ups or lat pulldowns, and step-ups. Finish with 10-15 minutes of HIIT.
- Day 4: Active recovery
- Day 5: Complete a 45-minute session mixing exercises from days 1 and 3. Add core-focused exercises to round out the week and finish with 10-15 minutes of HIIT.
- Day 6: Active recovery
- Day 7: Active recovery
The bottom line
The best workout split is the one that is tailored to your goals. Remember that it doesn’t have to be perfect. “Ultimately, it’s important to be willing to get up and move your body,” Benadyn says. “Some weeks you may focus more on strength training, while other weeks you may prioritize aerobic exercise. As long as you’re consistent over time and meet or exceed the overall recommended guidelines, flexibility in your approach won’t hinder your progress.”
