Fortunately, they can pretty much be summed up in four bullet points you can (believe it or not) fit into a 30-minute-a-day schedule… even if it seems impossible. The basic guidelines are:
- Engage in 150 minutes a week of moderate-intensity cardiovascular exercise or 75 minutes of high-intensity cardio
- Strength train at least twice a week
- Stretch at least twice a week
- Perform exercises that challenge your balance, coordination, and agility
The ultimate drinker's workout routine
The key to scheduling an effective alcohol-canceling workout that still gives you enough free time to meet your friends for happy hour all lies in programming. Certain types of strength training -- particularly circuit workouts -- double as cardio, so you can kill two birds with one stone.
Likewise, neuromotor exercises include any exercise that challenges balance or coordination, enabling you to use strength training or stretching as your neuromotor work. And finally, interval training helps keep your heart rate high, which kicks you up into the high-intensity-training zone, allowing you to spend less total time sweating it out.