Fitness Articles

Weekend-Proof Your Workout Plan

A No-Excuse Guide to Fitting in Exercise Every Weekend

1.3KSHARES
Most of us follow a set schedule during the weekdays. If you're like me, you know exactly what time you'll get up, go to the gym, shower, go to work, eat your meals, and hit the sack. But on the weekends? That schedule usually goes from nailed down to nonexistent.

On the weekends, I usually stay up longer, sleep in longer, eat at random times and—I'll admit—skip a workout or two. Ack! While taking a rest day can be good for you, falling into a pattern of always skipping workouts on the weekends can impede your progress, slow your fitness gains and even throw you off your workout mojo. (Ever notice how much more difficult that Monday morning workout can be after a weekend of not-so-healthy eats and leisure activity?) Follow the seven tips below to make exercise a priority all week long—not just during the work week!

7 Tips for Fitting in Weekend Workouts
  1. Turn workout time into play time. Think working out on the weekend has to be at the gym? Think again! The weekend is the perfect time to take your workout outdoors for a hike, a bootcamp at the park, a bike ride at a nearby trail or even a session of skiing (on water or snow, depending on your climate). If the weather in your area is less than ideal, why not gather some buds for an indoor basketball game, a workout DVD or even a visit to that indoor rock climbing wall you've been dying to try? The sky is really the limit, so get outside—or stay indoors—and have fun!
     
  2. Schedule some "me" time. The best part about weekdays is that our schedule is consistent and more or less on autopilot. Make your weekend more like a weekday by setting a schedule for Saturday and Sunday. Not every second has to be laid out (where's the fun in that?), but schedule an hour or two that's just for you. Use the time to be active doing something you really enjoy like Zumba, running or Spinning class, followed by some relaxation time. Meditate, read a magazine, take a long bath—do something that's good for you.
     
  3. Make housework a workout. Most of us have to do at least a few chores over the weekend, so if you're short on time, transform your housework into a workout! Put on some tunes and see how quickly you can do more physical chores like vacuuming, scrubbing the bathtub, mopping the floors, mowing the grass or washing the windows. Here are more ways you can turn housework and yard work into a calorie-torching exercise routine!
     
  4. Try something new. The best part of working out on the weekend: You have more time (hopefully!). Take advantage of your open schedule by trying something new or going somewhere different for your usual workouts. Whether it's a new group fitness class, running at a new park or even joining a game of softball with some pals from work, trying something new can work your muscles and brain in new ways thereby helping to prevent boredom and those dreaded plateaus. You may even find a new activity that you love or make some new friends who also like to get active on the weekends.
     
  5. Set a goal (or two). The best way to achieve any goal starts with setting one! If you really want to be more active on the weekends, set a goal to do so. It can be as simple as saying you want to walk every Saturday for a month. Set a smart goal and then reward yourself when you succeed.
     
  6. Grab a buddy. We all know how important it is to have support when trying to lose weight and get healthy. So be sure to include your friends and loved ones in your weekend workout plans. Ask a bud to try that new trail with you or turn your usual movie date night into something more active like bowling. Make it fun! Not only will you be burning calories, you'll be making way more memories than just sitting around watching television.
     
  7. Fuel your body right. It's hard to want to work out if you're not fueling your body for success. Studies show that people tend to make poorer food choices—and eat more—on the weekends. Sure, the occasional late night out, cocktail or order of chicken wings won't really hurt you, but if these weekend habits become the norm—or turn into a weekend splurge-fest—they could get in the way of your fitness goals. Who really feels like working out after eating too much, sleeping too little or drinking one too many? Make it a priority to get adequate sleep, drink plenty of water and eat healthy meals and snacks.
     


So there you have it. Seven tips to turn your weekends into more active days. Follow these tricks and weekend workouts will be second nature to you in no time!
Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
Page 1 of 1  
1.3KSHARES

Advertisement -- Learn more about ads on this site.

More Great Features

Connect With SparkPeople

Subscribe to our Newsletters

About The Author

Jennipher Walters Jennipher Walters
Jenn is the CEO and co-founder of the healthy living websites FitBottomeGirls.com, FitBottomedMamas.com and FitBottomedEats.com. A certified personal trainer, health coach and group exercise instructor, she also holds an MA in health journalism and is the author of The Fit Bottomed Girls Anti-Diet book (Random House, 2014).

See all of Jenn's articles.

Member Comments

  • Good reminder. Thanks for sharing - 6/20/2014 5:59:27 AM
  • I wouldn't trade weekend gym workouts for the world; everyone else blows off the gym on Saturdays and Sundays. Empty parking lot, free reign of the equipment, the stuff is clean because none of the none-wiping dirty birds are there, no giggly, chatty girls playing at exercising so they can show off their spandex, no one breaking the "no phone calls" rule - it's awesome! - 4/24/2014 8:55:00 AM
  • I also like to plan my weekend active adventure in advance- it gives me something to look forward to during the weekday, I can get prepared in case I need special gear or travel time, and I don't waste time on Sat trying to figure out what I want to do that can inevitably lead to not doing anything but lounging around. I also check the local paper for special events that aren't normally around to try. - 11/28/2012 5:42:37 PM
  • CHRISSYJONES519
    So true. When I used to go to the gym around where I work (a two hour commute from home) I wouldn't work out on the weekends but I did make sure to make time 3-4 days a week either during the work day or at 5 pm. Now that I go to a gym near home, it's way too easy to just drive by after work without stopping. Also, I haven't gotten in the habit yet of going on the weekends! I have been a few times and it's actually nice and empty. I think what I need to do is make it a "date" activity with my husband. Because we both travel for work, we only see each other on the weekends and then it's too easy to stay in bed late and make excuses not to go to the gym! - 11/28/2012 11:38:44 AM
  • This really hit home for me. After reading this I decided to follow it and today is the first Saturday I'm not beating myself up for eating too much and not working out. Thank you. - 10/27/2012 10:49:38 PM
  • This is perfect for me - Thank you! - 10/26/2012 12:08:39 PM
  • Getting exercise on the weekend is never a problem for me. I train all week just so I CAN get out there and physically do the things I love.

    Eating is more challenging, since I'm often on the road (in a car, driving to or from a river). I've found that high fiber protein bars like "Soy Rocks" really help. If I'm not hungry enough to eat one of those, then I'm not hungry enough to need to eat anything. LOL - 5/25/2012 11:06:02 AM
  • STOFTELAND
    We take a walk along a river trail near our house. The whole family goes. We walk the horse trails and the paved path. Steep hills and beautiful scenery help us de-stress and get outside time as well. It's a fifty min walk for us. My kids, 16 and 18, love it. They go at their own pace as do we. It has been a great-get away for my husband as well. We see so many creatures on our walks, too. It makes us want to go home and make a healthy dinner and relax. We have many trails like this in our area to enjoy.
    - 5/25/2012 9:04:42 AM
  • We are the opposite - we're WAY more active on the weekends. Extra long gym sessions, trips to the pool, lots of walking around town while we shop, etc. It's much tougher for me to squeeze in the 30 minutes a day during the week :) - 5/25/2012 7:54:40 AM
  • JUDIGIRL52 nailed it. I do my best on weekends without the rush to get minutes in. - 5/25/2012 4:27:39 AM
  • The weekends are the highlight of my workouts. It's when I do my longest runs. I really love having the schedule and mind space to work out as long as I want to without feeling rushed. - 4/20/2012 7:38:58 PM
  • ALTHATJAZVA
    Get out early, take "Your time" first thing in the morning before the chaos of the day takes over. If you wait, it's too easy to get busy/distracted. Find things that you love to do so you're looking forward to getting out and going. That makes it easier to get yourself up and moving early in the morning. - 4/20/2012 8:25:31 AM
  • I do my long runs on the weekends. The real trick there is NOT to decide that since I ran for 2 hours I can eat ____ that normally I wouldn't. - 4/20/2012 8:04:41 AM
  • CANUCKSFAN2
    I don't go to the gym; its too expensive so I just walk to and from the main city bus loop during the week, at least when I can. On the weekends i tend to walk to and from the nearest grocery store to do my grocery shopping. - 4/20/2012 2:57:06 AM
  • I'm a fan of weekend workouts as well. I take the extra time to walk up to the next bus transfer spot, as most weekends I visit my sister. Her house backs onto a massive park that is just a joy to walk through - there are places that have been replanted with native trees, which have become a young forest , and others filled with decorative, and fragrant, mass plantings. Soon, there will be wild mulberries on the trees, and we'll spend a couple of afternoons walking to them, and picking berries, and then having a jam session. I find that the time just speeds by, and before I know it, I've been walking for an hour or more. - 6/21/2011 3:40:09 PM
Popular Calories Burned Searches: Rappelling  |  Fishing: Sitting  |  Fishing: Standing

x Lose 10 Pounds by February 7! Get a FREE Personalized Plan