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Sample Weekly Workout Plans

With busy schedules, it is not always easy to fit physical activity into our days. The Physical Activity Guidelines for Americans recommend adults strive for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity each week and 2 days of muscle-strengthening activities involving all major muscle groups. Looking at your schedule in advance and creating a plan at the beginning of the week is a great way to fit physical activity into your routine.

Below are examples of weekly workout plans that meet aerobic exercise and muscle-strengthening guidelines. These are designed to assist anyone looking to create their own plan but are not meant to serve as recommended or individualized regimens. That being said, feel free to use these plans as a starting point and always modify any activities to suit your needs. A mix of moderate and vigorous-intensity exercises may be more realistic. Additionally, muscle-strengthening activities may also contribute to your aerobic activity minutes if performed in a circuit fashion with shorter rest intervals or in a HIIT training style.

Keep the following in mind as you plan your weekly workouts:

  • Be as physically active as any health conditions, injuries or disabilities allow. Refer to these resources to find activities that work for you.
  • Increase your activity levels gradually to meet the recommendations. Take into account where you are now, where you want to be and increase your activity over time.
  • Make a game plan and write it down. Be as specific as possible.
  • Outline what you want each activity to look like.
  • Add up your planned aerobic activity minutes for the week. Double any vigorous-intensity activity minutes when finding your total minutes.

Disclaimer: Individuals should seek medical evaluation and clearance from a doctor before beginning any exercise regimen. All activities should be carried out at a pace and intensity that is comfortable for the individual.

Sample Plan: Moderate-Intensity Aerobic Exercise

Monday
7:00 – 7:30 am Water Aerobics
12:20 – 12:30 pm Brisk Walk at Lunch
40 min
Tuesday
12:20 – 12:30 pm Brisk Walk at Lunch
5:30 – 6:00 pm Bodyweight Strength, Squat to Overhead Press, Reverse Lunge with Rotation, Push-Ups, Single-leg Romanian Deadlift, Reverse Ab Crunch
10 min
Wednesday
7:00 – 7:15 am Yoga
12:20 – 12:30 pm Brisk Walk at Lunch
25 min
Thursday
12:20 – 12:30 pm Brisk Walk at Lunch
5:30 – 6:00 pm Bodyweight Strength, Squat to Overhead Press, Reverse Lunge with Rotation, Push-Ups, Single-leg Romanian Deadlift, Reverse Ab Crunch
10 min
Friday
7:00 – 7:30 am Water Aerobics
12:20 – 12:30 pm Brisk Walk at Lunch
40 min
Saturday10:30 – 11:00 am Family Bikeride30 min
Total Minutes:155 min

Sample Plan: Vigorous-Intensity Aerobic Exercise

Monday6:30 – 7:00 pm Kickboxing Class (x2)60 min
Tuesday7:15 – 7:45 am Lap Swimming (x2)60 min
Wednesday6:30 – 7:00 pm Bodyweight Strength, Squat to Overhead Press, Reverse Lunge with Rotation, Push-Ups, Single-leg Romanian Deadlift, Reverse Ab Crunch
Thursday7:15 – 7:30 am Run (x2) Jog 3 min, Run 9 min, Jog 3 min30 min
Friday6:30 – 7:00 pm Bodyweight Strength, Squat to Overhead Press, Reverse Lunge with Rotation, Push-Ups, Single-leg Romanian Deadlift, Reverse Ab Crunch
Total Minutes:150 min (75 min vigorous)

To learn more about the difference between moderate-intensity and vigorous-intensity physical activity check out the CDC’s Physical Activity Basics.

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