According to the CDC, adults need to do two types of physical activity each week to improve their health–aerobic activity and muscle strengthening. Physical activity includes anything that gets your body moving. The chart shows 3 options for how much aerobic (cardio) activity and strength training to complete each week depending on your current exercise level. Beginners are recommended to start with Example 1 and move up to Example 3.

If you go beyond 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity or an equivalent combination, you will gain even more health benefits.

https://www.cdc.gov/physicalactivity/basics/adults/index.htm