This simple yet effective weekly routine is all you need.
Over time I’ve created a simple-easy-to execute weekly fitness routine that delivers ideal results for anyone no matter what age or situation you may be in.
By following this program you’ll save time, improve heart health, boost your cardiovascular system and muscles, plus burn fat. The best part is that not hard, in fact it’s fun and and saves time.
You don’t only save time, you actually create a productivity space for your mind when walking.
Walking fast is a great way to burn fat, while simultaneously making “a creative time slot” available to you. You’ll find that during a 45-minute walk, you can:
- Have inspiring new ideas
- Solve problems and finding solutions
- Structure your day more efficiently
- Make a sensible To Do list
- Make notes
- Listen to music, books or podcasts
- Learn new things
Many folks say they simply don’t have the time to go on 2 daily 45-minute walks — I say not true. Once you start this and make it a habit, you’ll find yourself being more productive, getting more stuff done, during and after the walk.
Let’s plan your weekly fitness schedule.
As already mentioned, make walking a major part of your daily routine — that is the key!
The second part is strength training.
Sound hard to do? It isn’t — you don’t need a gym, you can train all of your muscle groups using your body with bodyweight exercises.
The last part, if you’re up for it: Sprinting.
Sound daunting? Again, it’s easier than you think.
Monday to Saturday.
- Walk every morning and evening for 30 to 45 minutes at a fast pace.
Monday, Wednesday and Friday.
After or during one of your walks, practice this simple routine:
- Push-ups 10 to 20, or until exhaustion.
- Plank for 30 to 60 seconds, or until exhaustion.
- Squat 30 to 50 times.
- Lunge 20 times on each leg.
Repeat this routine 2 to 4 times, depending on how you feel. If you can only complete 1 set that’s fine but try to do 1 or 2 more. If not, aim for more sets during your next round of strength exercises: no stress, just keep improving session by session.
You can break up the routine and perform set 1 after 10 minutes of walking, walk again, then complete set 2, and so on.
Alternatively, you can practice the full routine at any time at home, or after one of your walks. Either method is fine.
Thursday.
Time to sprint.
Sprinting options: run-sprint, swim-sprint, treadmill-sprint, or stationary-bike sprint.
Once you’ve warmed up your body by walking for 15-minutes, get mentally ready for your sprinting routine — it takes mental determination.
Method:
Aim to sprint at full speed for 20 seconds, take a 2 to 3-minute break, and repeat the sprint.
It would be ideal to complete 4 to 6 sprinting repetitions, but less is also fine to begin, and improve again next week.
This high-intensity, micro-workout is over and done with in no more than 10 to 15 minutes — making the time well spent.
Sprinting activates the fast-twitch muscle, which re-builds your muscles stronger, leaner and faster, plus it burns fat all day long.
Stretch.
To round off the workout, stretch out your legs and lower back.
And there you have your whole-body weekly fitness routine laid out and planned.
The routine in short.
- Walk 2 times daily for 30 to 40 minutes.
- Strength train 3 times per week using your bodyweight.
- Sprint at maximum speed once a week.
If you follow this simple and easy to execute plan over a 4 week period, you’ll see a noticeable improvement in your overall fitness, stronger leaner muscles and a drop in your weight on the scales.
Final thoughts.
As you can see from this plan, executing a sensible and time-saving weekly fitness plan isn’t tough to do.
You will boost your cardiovascular capacity, improve your heart-health, build leaner muscles and burn fat.
When you incorporate this plan in your daily schedule, you’ll find you’re increasing your daily productivity time while completing an enjoyable, and effective fitness plan that’s not grueling and will not wear you out for the rest of the day.
You say you don’t have time to walk or exercise? Then look at it this way:
Walking stimulates your mind to work smarter, while at the same time building your heart-health, leaner muscles and burning fat.
Yes, and all of this can be done while walking for 45 minutes.
Rob
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