Monday to Friday can feel like a marathon of meetings, errands, and family chaos. Only when the weekend rolls around, you get time to breathe… and get your body moving. The good news? You don’t need to train five days a week to feel strong, energized, and healthy. With the right approach, two focused days can do the trick.
Studies published in journals like JAMA Internal Medicine show that people who exercise only on the weekend—often called “weekend warriors”—can enjoy similar health benefits to those who spread their workouts across the week.
Benefits:
- Lower risk of heart disease
- Increased strength and endurance
- Improved mental health and energy levels
All from just 1–2 focused sessions per week.
Think of your weekend workouts like quality time with yourself: focused, mindful, and fulfilling.
The Weekend Workout Plan
Ready to train smart, not hard? Here’s your simple weekend plan:
Saturday: Strength + Core Focus
Start the weekend strong! Build lean muscle and boost metabolism with bodyweight or resistance-based strength moves.
Sample Routine:
- Bodyweight squats – 12 reps
- Incline push-ups (against a wall or bench) – 10 reps
- Glute bridges – 15 reps
- Dumbbell or water bottle rows – 12 reps
- Plank hold – 30 seconds
Repeat 2–3 rounds.
Don’t forget to warm up and cool down!
Sunday: Cardio + Recovery Flow
Sunday is all about movement that feels good. Think walking, dancing, cycling, or yoga. Add in a bit of stretching and breathwork to reset before Monday hits.
Sample Routine:
- 20–30 min walk, jog, or cycle
- 5–10 min yoga or mobility flow (sun salutations, cat-cow, child’s pose)
- Legs-up-the-wall pose for 2–3 minutes to wind down
Fuel & Recovery:
- Fuel your workouts with simple, nourishing meals:
- Pre-workout: A banana with nut butter, or yogurt with fruit
- Post-workout: Eggs and toast, or a smoothie with protein and greens
- Hydrate all day long—water is your bestie!
- And don’t skip rest. Recovery helps your muscles rebuild and your body feel refreshed. Aim for 7–9 hours of sleep and take screen breaks when you can.
Note: Progress Isn’t Measured in Days Per Week
Fitness is personal. You don’t need to train every day or follow someone else’s routine. If weekends are your time to move, make the most of it. You’re doing something powerful by showing up consistently—no matter how many days a week that is.