This Is What the Ideal Weekly Working Plan Looks Like, According to Trainers
It's a lot simpler than you probably think.
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Making the choice to exercise regularly is a smart choice — there's tons of research to back up the fact that exercise is amazing for our physical and mental health. But how do you know where to start? And what’s the ideal weekly workout plan for your goals? There’s no one-size-fits-all answer, especially because an effective workout should work for your body and be something you enjoy.
However, there are a few baseline tips to help you craft a day-by-day exercise schedule that drives the results you want. Here's everything you need to know.
The 'Ideal' Weekly Workout Plan
According to Tamara Teragawa, XPRO for YogaSix on Xponential+, the best workout schedule incorporates variety, or as the experts put it, cross-training.
“When we cross-train, we are able to build a more well-balanced body which supports better overall performance. Changing up your workout enables you to work for different muscle groups and in a variety of ways.”
In addition to increasing strength, balance, endurance, agility, mobility, speed, and power, cross-training decreases the risk of injuries due to overuse. “Whether you are training for a sport or just for everyday life, cross-training aims to support your best performance,” Teragawa adds.
So what does balance look like? Teragawa says a balanced workout incorporates the following three elements:
Strength training
Cardiovascular strength (aerobic exercises)
Flexibility/mobility
With that in mind, consider your exercise goals. One way to figure those out is to think about what your normal routine looks like, exercise or otherwise, and how additional activities could support your lifestyle. For example, Teragawa says that as a dancer, she knew there was always room to add more strength training to her cardio and mobility-focused training.
Then, consider logistics. Teragawa asks: “What are you physically capable of doing (or open to learning), and how much time do you have?”
Lastly, the best way to see results is to stick with it. “Consistency is key as well. Make a schedule for yourself or get a professional to help you with that so you stay on track and work safely and efficiently toward your goals.”
With those guidelines in mind, here’s a look at an example weekly workout schedule that can help you try new exercises, maintain variety in your routine, and achieve mental and physical results. Keep in mind that these are just suggestions, and often trainers will recommend that certain exercises (like running) are done a few times a week—so you should feel free to switch it up to figure out what works best for you.
Related: Cycling for Weight Loss
Monday: Cycling, 45-60 minutes
Indoor cycling is a cardio activity that offers a host of physical and mental benefits.
“It’s amazing for your cardiovascular health. The great thing about this form of cardio is the low-impact accessibility. It’s great for all fitness levels and gets the heart pumping,” says Karen Maxwell, Senior Master Instructor and Head of Training Development for CycleBar.
The fact that most cycling classes incorporate interval training helps, too. "Interval training is very effective for weight loss and cardiovascular health benefits as your heart rate goes up and down with repetitive small bursts of maximum effort throughout the ride,” Maxwell says.
She stresses the extraordinary mental benefits of cycling, too, which she calls active meditation. “I believe in the healing powers of riding a stationary bike with music. Whether you just need a solid sweat session or a mental check, go to an indoor cycling class.”
To reap the most cardio benefits, Maxwell suggests riding 3 times a week, with an additional strength training component if you’d like to build muscle. Cycling can be done up to three times per week.
Tuesday: Barre, 60 minutes
Barre is an accessible, low-impact activity that builds muscle through isometric holds (positions in which your muscles are constantly contracted) while supporting mobility. “Barre is the most accessible way to improve your coordination and body awareness, leading to better posture and overall more stability as you move through everyday life,” says Katelyn DiGiorgio, VP of Training & Technique for Pure Barre.
This makes it an excellent low-impact, cross-training activity—one that’s great for the mind, too. "Ultimately, the mental and physical connection is the goal of every class—how can you better attend to your body’s cues and needs in a way that helps you go one inch deeper than you did yesterday?” DiGiorgio says.
Barre classes are typically around 50 minutes, and they incorporate strength, flexibility, mobility and cardio elements to ensure a well-rounded experience that can support other fitness endeavors.
“Incorporating barre into your workout week one to two times can also help you progress in other training you might do,” DiGiorgio adds.
Wednesday: Indoor rowing, 30-60 minutes
According to Michelle Parolini, Senior Master Coach for Row House, the rower is good for all fitness levels because it’s an effort-based machine. “It allows for the workout to grow with you. As you get stronger and more conditioned, you can push harder and reach for the next milestone,” Parolini says.
Rowing is also a low-impact, non-weight-bearing activity that doesn't add as much wear and tear to the joints. “It can provide light conditioning for recovery days, high-intensity high cadence intervals for cardiovascular conditioning, or high-intensity low cadence intervals for muscular conditioning,” Parolini says.
For people seeking an intense workout in a shorter amount of time, rowing offers a big bang for its buck. “Rowing works 86% of your muscles and incorporates cardiovascular, muscular and core conditioning on every stroke,” Parolini adds.
She suggests working rowing into your existing routine three to five days a week, for at least 20 minutes each time. Each workout should focus on training a different goal. For example, lower-intensity rowing can be paired with flexibility floor work, while rowing intervals can be combined with overall strength conditioning.
Related: Strengthen and Tone With Pilates, for Beginners
Thursday: Pilates, 30-60 Minutes
Pilates is a great addition to your weekly workout plan because it’s accessible, yet effective.
“Pilates sculpts, strengthens, and tones your body. I have found this personally in my abdominal muscles, lower back, hips, arms and buttocks,” says Freddy Ocansey, Club Pilates Instructor in Polaris and Pickerington, Ohio.
It can also relieve joint pain while boosting endurance across other sports. “Being a professional dancer, I used these practices in cross-training to elevate my performance level,” he explains.
How often you practice Pilates depends on your goals. “I personally recommend incorporating Pilates into your workout 2-3 times weekly for 30 mins to an hour so that you can truly reap the benefits and see the results you’re working towards,” Ocansey says. “If you’re looking to supplement a strength workout, I’d recommend 1-2 times per week so that you can encourage long muscle fiber growth and promote muscular balance.”
Since pilates combines strength training with flexibility, it’s a great way to help reach your fitness goals.
Friday: Strength training, 3-40 minutes
Strength training is an undeniably great way to boost physical fitness and support the workouts you engage with on other days of the week. However, there are a few rules to keep in mind.
“Avoid strength training on consecutive days, and alternate which muscle groups you train each day,” Teragawa says. And if you’re totally new to cross-training (or working out in general), it’s best to start with baby steps and work your way up to heavier weights as you become stronger.
“It’s a good idea to try a few different types of exercise to begin and slowly build out to trying other things. This will help to avoid injury and help you learn proper form/technique for the exercise you do choose to do,” Teragawa adds.
Saturdays: Running, 30 minutes
Running isn’t a new exercise, but it continues to be effective—as long as you stick with it.
“The trick is understanding that although the benefits can come quickly, they take discipline and consistency to maintain for there to progress,” says Frankie Ruiz, Chief Running Officer at Life Time and Co-Creator of the Life Time Miami Marathon. “In other words, the length of time spent running isn't as important as the number of consecutive days running.”
He adds that it's important to start easy and do a lot less than you can. "Let your individual effort guide you, not specific miles or numbers on your watch,” Ruiz stresses. “Running for total time is even better than a set of miles, especially when starting.”
Related: 10 Benefits of Restorative Yoga
Sundays: rest day, once per week
A 30-minute walk around the neighborhood is a great activity for a rest day. Or, you could engage in a gentle stretching practice that supports mind and body relaxation.
“Take a recovery class like Y6 Restore, Restorative, or Yin to either ease into your practice or offset some higher-intensity workouts you've been doing during the week,” says Kelly Turner, Director of Education for YogaSix.
“The benefits to adding yoga to your regular routine cannot be overstated,” Turner adds. “Physiologically, practitioners report fewer injuries and less day-to-day discomfort as they move through the world.”
Engaging in one rest day of yoga, plus three shorter classes combined with more intense movement practices can introduce a major shift.
“The body physically needs time to not only recover and restore to avoid burnout and overuse, but to support the growth of your strength, endurance, and flexibility,” Teragawa says. “If the body is constantly under stress, it does not get the time and space it needs to fully reap the benefits of your hard work."
Next up: Everything You Need to Know About the One Punch Man Workout
Sources:
Tamara Teragawa, XPRO for YogaSix on Xponential+,
Karen Maxwell, Senior Master Instructor and Head of Training Development for CycleBar
Katelyn DiGiorgio, VP Training & Technique for Pure Barre
Michelle Parolini, Senior Master Coach for Row House
Freddy Ocansey, Club Pilates Instructor in Polaris and Pickerington, Ohio
Frankie Ruiz, Chief Running Officer at Life Time and Co-Creator of the Life Time Miami Marathon.
Kelly Turner, Director of Education for YogaSix
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