I can’t tell you how often I hear people say they work out every day. This can be just fine as long as you don’t work the same muscles back to back or overdo your cardio.
For example, I talked to a woman whose goal was to burn calories. Obviously she would be watching her calorie intake, and her weekly workout schedule looked like this: weights circuit, intervals, cardio, rest, repeat.
Three intense days of cardio and lower body work and only one day of rest could result in overtraining, which can lead to a training plateau and/or overuse injuries with the ankles, knees, or back. More is not always better when it comes to working out. Your body needs a chance to heal and rest or you will find yourself in worse shape, not better.
A better solution would be to space out the workouts to include two to three days a week of full-body strength training alternating with two to three days of cardio. Strength training is essential because it burns calories during and after working out, plus muscle also burn calories. The key is to rest between the weights/cardio days. The schedule could look like this:
Day 1: Cardio
Day 2: Full-body weights (optional: circuit training)
Day 3: Rest (yoga, walking)
Day 4: Full-body weights
Day 5: Cardio
Day 6: Full-body weights (optional: circuit training)
Day 7: Rest (after three days of working out, it’s ok to do nothing!)
If you find yoga to be a strenuous muscular workout, you may need to integrate it on cardio days instead of back to back with weights days.
Circuit weight training increases the intensity of a workout and can provide additional calorie burning opportunities.
Another option, depending on your goals, would be to split two weight training days into upper and lower body instead of full body (for example, upper body on day 2; lower body on day 6).
Your schedule will depend on your goals and your schedule. If you rest sufficiently during your workout week, you’ll find not only better results, but avoid overuse injuries. It’s worth it to find the optimal schedule for you.