A Variety of Home Workouts for Busy People using Bodyweight A Standard Program 30 minutes, 2 to 4 times a week. A Little Often 20 minutes, 2 to 6 times a week. Cardio-Centric Improve your cardiovascular system while improving tone. 30 minutes, 2 to 4 times a week. Outdoors A simple outdoor workout. 20 minutes, twice a week.