Can weekend workouts make up for lost hours in the week? Here are routines that work

Stick to your routine every weekend to build momentum and make it a habit.

Tracking progress in a journal or app can also boost motivation.

The weekend warrior lifestyle has surged in popularity, especially among those with packed weekly schedules that leave little room for regular exercise. Interestingly, recent research shows that concentrated weekend exercise can be just as beneficial as spreading workouts throughout the week. Engaging in at least 150 minutes of moderate-to-vigorous physical activity over the weekend can lower the risk of various chronic diseases, enhance cardiometabolic health and improve cognitive function.

If you’re looking to optimise your fitness regime on weekends, here’s your guide.

High-Intensity Interval Training (HIIT): This involves short bursts of intense activity followed by rest or low-intensity exercise. It’s exceptionally effective for burning calories, improving cardiovascular health, and building muscle in a short timeframe. You can follow this sample HIIT routine:

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Light jogging or brisk walking for warming up.
30 seconds of sprinting or high-knees.
30 seconds of walking or slow jogging.
Repeat for 10-20 minutes.
Stretching and deep breathing exercises to be done to cool down the body.

Strength Training: Building and maintaining muscle mass is crucial for overall health and metabolism. Weekend strength training routines can be divided into different muscle groups or encompass full-body workouts. Here’s an example:

A warm up of dynamic stretches like leg swings and arm circles.
Squats: 3 sets of 12 reps.
Push-Ups: 3 sets of 10-12 reps.
Lunges: 3 sets of 12 reps per leg.
Bent-Over Rows: 3 sets of 12 reps.
Planks: Three sets of 30-60 seconds.

Cardio Workouts: These are excellent for heart health, burning calories and building endurance. Depending on your preference, you can choose from running, cycling, swimming or dancing. Here’s a structured cardio workout:

Gentle stretching and slow jogging as warm-ups.
Running or cycling at a steady pace for 30-60 minutes.
If swimming, perform laps with rest intervals.
Walking and stretching to cool down.

Other activities: Incorporating sports into your weekend routine can make exercising enjoyable and social. Sports like tennis, soccer, basketball, or ultimate frisbee provide a full-body workout while keeping you engaged and motivated. Yoga improves flexibility, strength and mental clarity. It can complement more intense workouts or serve as a standalone session for relaxation and recovery.

Stick to your routine every weekend to build momentum and make it a habit. Pay attention to how your body feels and don’t push beyond your limits. Proper hydration and a balanced diet are essential to fuel your workouts and aid recovery. Always start with a warm-up to prepare your body and end with a cool-down to aid recovery.

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Find a workout buddy or join a group class for accountability and support. Tracking progress in a journal or app can also boost motivation.