It’s no secret that exercise is an important part of life, especially for adults who often sit behind a desk all day. The average American adult employed full time works 47 hours per week, according to a Gallup poll, and four in 10 workers put in over 50 hours each week. So, it is often difficult for adults to reach the recommended 150 minutes of moderate exercise each week, according to the 2008 Physical Activity Guidelines for Americans. Many are left to cram as much physical activity as they can into tight windows – often times the weekend.

“If you can’t make time to exercise during the week, you can get at least some of the benefits by being a weekend warrior,” says Brian Parr, associate professor of exercise and sports science at the University of South Carolina-Aiken. “Any amount of activity is better than none.