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No way! Rest days are really important to the body. In fact, in most cases, I would recommend at least 1-2 days of total rest days a week. However, just because you have a rest or recovery day scheduled into your calendar, doesn’t necessarily mean you aren’t active at all on these days. Light, regular movement such as walking your dog around the block, or taking time for stretching or foam rolling are great recovery techniques to help increase blood flow and reduce tension in tight muscles. Incorporating regular rest days and practicing a well-balanced recovery in your routine can help you reduce your risk for injury and promote the longevity of your fitness routine.

In general, your workouts do not need to be long to be effective. Many people who are new to fitness imagine slogging around for hours on the treadmill. This doesn’t need to be the case. The length of your workout will largely depend on your fitness level, as well as the type of training and intensity you’re working out at. Its recommends at least 30 minutes of moderate intensity aerobic activity 5 days a week, as well as some "active rest" activties.

Its highly reccomened to perform a solid stretch before your workout. There are a few types of stretches you can add to your routine. The first is Dynamic Stretching. Start your workout with dynamic stretching or exercises designed to increase your range of motion, promote mobility, and wake up your muscles; i.e. "knee hugs, walking lunges, etc." Choose movements focused on the muscles you plan to use during your workout. Another option would be Static Stretching (such as standing forward fold, or kneeling hamstring stretch) as your post workout recovery. Just like your dynamic stretches, choose exercises focusing on the muscles you just worked during your workout to give them some TLC.

Depending on the individual, it can take 4 weeks for overall results, but to see greater results, it could take 6-8 weeks from your program. A few ways to track your progress as you go can be the fit of your clothing, being able to complete more challenging or longer workouts, or taking progress photos and comparing as you continue your journey.