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To help support our reporting work, and to continue our ability to provide this content for free to our readers, we receive compensation from the companies that advertise on the Forbes Health site. Or you can use the talk test: If you can carry on a somewhat breathy conversation while you're working out, that's usually a moderate intensity.The Forbes Health editorial team is independent and objective. That means you're at about a Level 5 on the perceived exertion scale. Most beginners will start working out at a moderate intensity. You can also combine these workouts if you do not have five days to devote to exercise. A typical beginner program will include two to three days of cardio and two days of strength training. It's normal to be sore when you try new activities, but if you can't move the next day, that means you overdid it and may need to back off your next workout.

You may need extra recovery days to allow your body to rest and heal. Most strength training workouts will also increase your heart rate, working your cardiovascular system. If that's too much, start with strength training and let that be enough.

Start with a simple cardio program and a full-body strength training routine.

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