Dear Cassey: How long do my workouts need to be?
Dear Cassey,
I’ve really tried to incorporate regular workouts into my life in the last few months, but I don’t usually have time for a long workout. Instead, I like to do several shorter ones throughout the day.
My question is… Does working out in bursts throughout the day have the same impact as one long session? I’m worried that, despite my efforts, it just won’t take me as far as I want it to.
Sincerely,
Busy Bee
Dear Busy Bee,
Ahh this is a great question! Not having time is by farrrr the number one struggle I hear about when it comes to exercise. Life is just SO BUSY. But if moving your body is a priority, I believe anyone can make it work. And you are the perfect example of someone who is making it work! YAY!
So let’s talk about short workouts vs. longer workouts.
Besides the obvious benefit of convenience, there are a lot of good things that come from short workouts! The key is to get your heart rate up.
A major benefit of a longer workout is just having more time to fatigue the muscles you’re focusing on and focus on your form. When you fatigue the muscle, you’re getting stronger. A longer cardio workout is also nice to have in your routine if you’re working on endurance.
Also, since you need to properly warm up and cool down with each workout, separating it into several sessions takes away the efficiency of getting farther in your workout. For example, in a full 30-60 minute workout, you only have to warm up once. If you’re working in sets, you also have time to progress in each set (ex: lifting a few pounds heavier in each round as you build up). But in a short workout, you don’t have that time to progress your movements.
As they say, the best workout is the one you’ll stick to. And as I say, the best workout is the one that brings you joy! So basically, the most effective workout will be whatever works for you. If you start trying to force longer workouts at a time in your life when that’s just not realistically sustainable, you risk adding stress and struggling to stick with working out at all.
With shorter workouts, it’s good to be moving so I think that’s SUPER important. My suggestion? Stay moving as best as you can but remember that you owe it to yourself for some dedicated self-care time and a longer, uninterrupted workout counts as major self-care 😉
PS – If you have a burning question you want to ask me, leave your questions below! I may answer it in an upcoming Dear Cassey post!
24 thoughts on “Dear Cassey: How long do my workouts need to be?”
There are 24 comments posted by our users.
Dear Cassey,
I’ve been back at college for nearly three weeks, and I can tell I’m not being as healthy as I was or would like to be. It’s been a whirlwind first few weeks trying to get settled in to the dorms, figure out classes, and get my assignments done in a timely manner. However, that doesn’t leave much time or motivation for me to him the gym. I really enjoy following your workouts because they make me feel good about myself and I always feel a accomplishment and am happier. Do you have any suggestions for how a busy college student can find time in the day to balance eating right, exercising, and hitting the books?
Thank you so much!
Dear Cassey,
Hi! I hope you’re doing well! I am a college student who wants to become healthier (eating better and exercising more) and I also want to lose some body fat and tone my muscles. I was really inspired by your 90 day journey and wanted to do something like that. Being a college student, and being vegetarian, really limit what I can eat on campus and I don’t have a lot of money to pay for “health food” groceries. I wanted to know if you had any tips (getting healthy in college, what you would’ve done differently in college, etc)
Thank you! 🙂
During the school year I often find myself doing shorter workouts. This is because smaller workouts fit around my schedule more than long ones. I see both sides though. Sometimes it is easier to do one long workout, that way it is done with for the day and you can prioritize other things. I think whatever movement fits your schedule and life is what you should do, something is better than nothing.
Do I have to warm up and cool down or is it fine if I don’t what the difference?
Warming up and cooling down prevents injuries! I usually don’t do a cooldown but even just 5 minutes of warming up preps your muscles to work. I would suggest cooling down too, and I’m trying to do more cooldowns in the future. The main difference between the two is the warm-ups are more intense (but not as intense as the actual workout) and cooldowns are mostly just stretches
Dear Cassey,
I had major abdominal-area surgery last year and I came out of it with a very swollen stomach and lower abs. The fat deposited in that area after the procedure never reduced and although I’m losing weight everywhere else, I feel like that spot never gets better and it’s really taken a toll on my self confidence. Any workout tips you can suggest to target it?
Thanks!
Dear KK,
I would like to answer you, if you don’t mind, because I am aware of such conditions.!
Knowing your condition by what you have described keep in mind something. That you body was in a big state of shock due to the surgery, especially the abs. Since they are wounded they tend to get swollen,hurt and even deposit collagen tissue below in order to heal . Even and 1 year later on the collagen still makes its way to the wounded area below the skin and because of the non-organized form it has it creates this bigger area. A solution to that is to massage the area with mild pressure at least 2-3 times /day for 2-5 mins!
Also if you are overworking the abdominal area with crunches etc could inhibit the swolling procedure and decelerate the healling process. Tip: Give some time to the wound to heal and try for the first 2 – 3 weeks to do more static abdominal exercises and total body exercises (that include those too). The progression should be slow and in such intensity that won’t inhibit the pain. Do painless alterations instead, and enjoy more walking time!
Last but not least are many reasons for a belly such as high oestrogen, like when having a C-section after giving birt or even when no- periods seasons appear. But don’t be afraid.. This is just a matter of time till you go back to the straight line.
Make sure you eat clean and healthy, exercise wisely with no pain and slowly it steady start your more dynamic cardio routine and exercises as well. Remember your body needs time as you need time with your body. Relax and enjoy your days with being optimistic and not pessimistic! 😀😊😁. Life is too short to worry about little stuff 😉!!!
Yours
M. L.
I need to slim down my thighs while I’m pregnant, even though I workout every day. What should I do and how should I workout to achieve my goals. Thanks alot for ur videos and guides love u so so much, you give me motivation to move forward even though I’m having a hard time with my pregnancy and my body.sending love from lebanon. 😘😘
Why does the order of my Flower Power Booty Band Set takes so long to arrive ? Nearly three weeks and still waiting.
Email info@popflexactive.com and they can help you out!
Dear Cassey,
I’ve seen almost everywhere talk about how working out every day is bad for you, but all your calendars have us working out every day. Is it truly dangerous to workout every day? I’m scared of injuring myself more than anything.
Fridays on my calendars are stretch and recover days but I always recommend listening to your body and easing into the calendars and/or taking another day off if you need it!
Hello Cassey!! <3
Do you have advice for people who want to improve their skincare but are on a tight budget? I know you have focused on healthy skincare and I want to know what things work best for you that are the cheapest! My acne has worsened in my late 20s and it's upsetting. 🙄
Hey Cassey I wanted to know if it’s possible to build muscle without lifting weights. If yes How many time should I train for and what are the limits
Thanks in advance 😘
Dear Cassey, lately I am seeing that im not loving myself, I would pinpoint little little flaws of mine when I look into the mirror. Since 2 years I’ve changed myself. My body weight has lowered down alot too, but I seem to have gain this habit of Pinpointing, and whenever I do that I’m hurting. Things that should make me happy are not making me happy anymore. I only seem to have thoughts about how my body is looking? :’) what should I do? Also I have been admiring you since some time, just wanted to say thanks for being here. You really inspire me a lot 🙂 ❤
Dear Cassey, I am a 22 year old female student nurse, I am an avid fan of yours and I love your videos. I workout everyday but unfortunately, there are days when I am not able to workout because of my schedule, so I end up taking my time to attend classes and do requirements a lot and I feel guilty whenever I miss a day or two of working out. Should I be worried if I have rest days?
Dear Cassey, I really admire your confidence .. all of your work out and videos are about weight losss ar to be slim…..can you also suggest some work out and diet plans for weight gain ….as I m too skinny and I n really struggling in having a fit body……as o try and do all your workouts and try to complete it….but my body is not showing progress ..as in the same shape…the way I was….it’s been two months and I m not seeing any change …..can you help me with this….please ….
Krishna.❤️
Dear Cassey,
I am trying really hard to incorporate better foods into my dieting and to eliminate snacking and also to cut back on sugar. But I have found that during my periods I stay super hungry all the time and want all the sweets and chocolate which isnt like me thought any other time. Is there a reason for this?
Dear Cassey,
I don’t know if you have an experience about this, but I felt like asking you because you seem like the sister I never had. You are wise with your advices and I’ve always been wanting to ask you for one! I hope you don’t mind.
So here it goes: I currently live with my BF, and although we both work full time jobs, I earn way, way less. I render OTs more often than he does. He can now live rather comfortably while providing for the both of us, while I scrape all the pennies I can get just so I can help my family live a little better.
You see, I come from a financially struggling family and I’m currently the breadwinner. Most of my salary goes to helping them, and although I hold no grudge against them, I am honestly so tired of toiling for so long with barely anything left for me to save, nor treat myself with.
My BF helps me in any way he can financially, and I always find myself running to him for help whenever I am short of funds. He does not guilt me over this, in fact he’s always willing to help whenever I ask him. In return, I do all the chores in our home, and I rarely ask him for help – only when I really can’t physically do it. I feel like it’s the least I can do since I already owe him so much money.
I’ve tried everything in my power to earn more than I do now, but I’ve had no luck yet. I’ve tried upskilling, and even starting businesses, but they all failed and now I’m just buried in a debt I’m finding hard to pay. I know things will get better eventually, but right now I don’t see any way out soon.
My main concern is, I’m tired juggling my life – working full time with frequent OTs, doing all the chores, working out as much as I can, being there for my family, BF, and friends – everything while trying so hard to stay afloat.
I guess my question would be, how do I cope with all of this and not just wait for years to pass by until it finally gets better? I’m honestly so, so tired Cassey. I’ve been in this state for YEARS now, despite trying my best. I thought maybe you would understand since you were able to rise from your financial struggles yourself, and is now an inspiring self-made entrepreneur who lives comfortably – and much, much deservingly at that.
Sincerely,
Broke and Tired
(Sorry I recommented, just thought maybe this time the paragraphs will be seen in the comment since last time it was not. I doubled the lines spaces, but if it still doesn’t work then that’s just sad 🙁 Hoping you can answer me, much love xx)
Hi Anne,
I’m not Cassey, but hopefully I can be of some help to you.
It may be hard for you to do this, but I think if you can you will need to put yourself first and reduce or cut off the money you give to your family. You have to realise that you are not responsible for them and it may be a tough pill to swallow if you are somewhat co-depedent and a people pleaser.
At the end of the day it is your decision. But if your family love you, they would understand. Because I don’t know the situation, I don’t know to what extent cutting them off financially would do to your family. So if that isnt doable for whatever reason, then perhaps giving them an amount which is more comfortable for you would be an option.
Also, what is it that you do? Are you in school? If so, with time you’ll be able to earn more when you leave.
If not, find something and stick with it and you’ll progress and earn more through that too.
Your situation sounds hard and I’ve been almost put in a similar one myself, but I put my foot down and my parents understand.
Best of luck
Dear Cassey,
I don’t know if you have an experience about this, but I felt like asking you because you seem like the sister I never had. You are wise with your advices and I’ve always been wanting to ask you for one! I hope you don’t mind.
So here it goes: I currently live with my BF, and although we both work full time jobs, I earn way, way less. I render OTs more often than he does. He can now live rather comfortably while providing for the both of us, while I scrape all the pennies I can get just so I can help my family live a little better.
You see, I come from a financially struggling family and I’m currently the breadwinner. Most of my salary goes to helping them, and although I hold no grudge against them, I am honestly so tired of toiling for so long with barely anything left for me to save, nor treat myself with.
My BF helps me in any way he can financially, and I always find myself running to him for help whenever I am short of funds. He does not guilt me over this, in fact he’s always willing to help whenever I ask him. In return, I do all the chores in our home, and I rarely ask him for help – only when I really can’t physically do it. I feel like it’s the least I can do since I already owe him so much money.
I’ve tried everything in my power to earn more than I do now, but I’ve had no luck yet. I’ve tried upskilling, and even starting businesses, but they all failed and now I’m just buried in a debt I’m finding hard to pay. I know things will get better eventually, but right now I don’t see any way out soon.
My main concern is, I’m tired juggling my life – working full time with frequent OTs, doing all the chores, working out as much as I can, being there for my family, BF, and friends – everything while trying so hard to stay afloat.
I guess my question would be, how do I cope with all of this and not just wait for years to pass by until it finally gets better? I’m honestly so, so tired Cassey. I’ve been in this state for YEARS now, despite trying my best. I thought maybe you would understand since you were able to rise from your financial struggles yourself, and is now an inspiring self-made entrepreneur who lives comfortably – and much, much deservingly at that.
Sincerely,
Broke and Tired
Sorry Cassey if this seems like an eyesore to you, I added spaces in between paragraphs but seems like it didn’t work 🙁
Hi. I know I’m not Cassey but as a frist gen who went to uni and has piles of debt I haven’t even started to make payment on five years post college–I get ya. My degree is useless and I can’t do anything about it bc to do anything about it takes money–and the depression of more debt isn’t guarenteed to pay off. So I changed my perspective. I asked myself what do you like to do as a general thing…for me..it’s help people–help make a difference–have a purpose in something I enjoy. Ok, from there I found the money increased–as I was really showing my true passion for what I was doing. I loosely started to use my degrees too.
So start there. Find your purpose and enjoyment in what you do. Get experience being good at that. Your pay will increase and in the mean time, while you struggle (you were before anyway XD. So what do you have to lose?) you will be happier doing something better for your mental and physical wellbeing that nurtures your soul.
As an independent woman and only child–I was always the ‘bread winner’. My partner of 12 years is used to providing. That brings him purpose and happiness. He hates being doted upon. So let your partner help you. In fact. Tell him this. Make the living situation based off proportion of income perhaps? Like if you earn 15k a year and he earns 30k a year. Well, you should pay half as much for household bills. This isn’t your fault. Statistically speaking those born into impoverished upbringings struggle their entire life if they don’t ‘get lucky’ aka right time right moment…or have a good roomie or partner to split bills with. Also Marie Kondo your life. I mean it. Throw out anything that doesn’t spark joy and stop expecting more. When you learn to appreciate what you have more—you don’t want more. You realize just how lucky you are and have more to look forward to. Imagine if you had all the money in the world–well…for the first year you might be fine but eventually you’d get bored of having nothing ot work towards, to look forward to as a self care treat.
You NEED to stop doing everything. Look I went to an Ivy League and got in by an essay and they paid for my education bc of my honesty in my character. Being hard working is great, but you are taxing yourself and need to do a lot of self care. I mean a lot. Stop doing everything. Ask for help. I bet you, he’ll love to help. Teach him if he doesn’t know how to do something the way you want. Do not feel guilty. If he loves you he will literally be like ‘FINALLY WOMAN!!!!” Your pride may be the reason he isn’t already there bc he respects your independant nature.
As Cassey has said, comparison is the thief of joy. My partner is active duty deployed and spends most of his time away from me. Now when I look at other couples I grieve I can’t be with him bc we are so much in love 12 years later. But…I have an amazing partner and he will be in unsafe situations but he will always faithfully love me and want to be here. Having someone who truly loves you for you…is totally the thing that makes romantic relationships worth it. you don’t NEED to have that person there all the time, or superficial relationships in general. So when I just think about how lucky I am to have found him, to have a job I worked hard to get, even if it’s funding based, I worked for it, a roof over my head, a beautiful Maine coon cat, and food on the tables, bills paid, I don’t think about what I haven’t accomplished in life and how much debt I have.
My pride won’t let him help me with it but I left him help me in other ways bc I do deserve that love. Learn to realize, you deserve that love.
<3 Have a lovely night sweet heart..I hope this helped a little. <3
I love your videos and they helped me get back into working out. After doing your workouts for a while, I ended up joining the cross country team and I love it! Could you do some post-run stretch videos? Thanks!