Workouts can be disrupted...Because life happens, but so can your goals.
We all have weeks where motivation feels like a distant memory. Maybe your weekdays were swamped with work, family, or just trying to keep your head above water. But the weekend? That’s your chance to reset and get back on track.
Here’s how to fit in three workouts, no matter how busy your schedule is:
Start with Your WHY
Before diving into how, let’s talk about why. What’s driving you to move your body? Maybe it’s wanting to feel stronger, have more energy for your kids, or just carve out some time for yourself. That “why” becomes your fuel. It’s not just about the workout—it’s about showing up for yourself and creating a ripple effect in other areas of your life.
The Power of Systems
Motivation is fleeting, but systems? They’re dependable. Setting up a structure makes it easier to follow through. Think of it this way: if your workout is tied to something you already do, like waking up or walking the dog, it becomes automatic.
For example, have a quick plan ready: wake up, stretch, drink a glass of water, and move. By attaching your workout to something familiar, you remove the mental hurdle of deciding when or how to start.
Fit 3 Workouts into Your Weekend
Here’s how to spread three workouts across your weekend and make them count:
Friday Evening
- Neighborhood Jog: A 20-30 minute jog or brisk walk helps shake off the week. - curious how many calories you'll shed? - more info here!
- Bodyweight Circuit: Hit a 20-minute session of squats, lunges, push-ups, and planks.
- Dance Party: Turn on some music and move with family or friends for 30 minutes.
Saturday Morning
- Hike: Find a trail and spend 45-60 minutes in nature.
- Yoga: Roll out your mat and do a 30-minute flow to stretch and recharge.
- Park Workout: Use a park bench for step-ups, dips, and incline push-ups.
Saturday Afternoon
- Bike Ride: Explore your neighborhood or a local park for 30 minutes.
- HIIT Session: Do a quick 20-minute routine with burpees, jumping jacks, and high knees.
- Swim: Hit the pool for laps or water aerobics for 30-45 minutes.
Sunday Morning
- Long Walk or Run: Dedicate 45-60 minutes to soaking in the outdoors.
- Strength Training: Focus on a 30-minute session with weights or resistance bands.
- Sports Game: Play basketball, soccer, or your favorite sport with friends.
Sunday Afternoon
- Home Workout Video: Stream a 20-30 minute workout online.
- Outdoor Cardio: Sprint between markers or run stairs for 20 minutes.
- Stair Climb: Find a stadium or stairs and climb for a solid 30 minutes.
Make It Fun and Flexible
The best workouts are the ones you enjoy. If hiking with friends or dancing with your kids makes you smile, lean into those. A rigid plan might feel like a chore, but a weekend workout that feels like play? That’s something you’ll look forward to.
Remember: Show Up, Not Perfect
The goal isn’t perfection—it’s consistency. Missed the weekday workouts? No big deal. The weekend is your chance to turn things around, one step, squat, or sprint at a time.
Tie It Back to Your Values
Ultimately, your workouts are about more than just burning calories. They’re about being a better version of yourself: a more patient parent, a more focused professional, or just someone who feels good in their own skin.
So, the next time the weekend rolls around, remember this: you don’t need perfect circumstances or sky-high motivation. All you need is a plan and your why.
What’s your first step this weekend? Lace up your shoes, grab some water, and get moving. You’ve got this.
#GIVEAFIT
