Do you find it hard to squeeze in a workout routine into your already packed schedule? We understand that life can get too busy, which leaves little to no time for self-care activities such as regular exercise.
Nevertheless, it’s crucial to incorporate a workout routine for the sake of your health. In this article, we’ve put together a 4-week combined workout for busy schedules. This workout plan will help you stay on track, without compromising your already fixed schedule.
Week One: Cardio Sessions
In the first week, we’re going to focus on cardio exercises, which help to enhance your cardiovascular system. Cardio exercises are effective in burning calories and increasing your heart rate. Here’s a breakdown of the workout plan:.
Day 1: Warmup and Treadmill
Start with a 5-minute warmup session by stretching your muscles. Then, start jogging on the treadmill for 20-25 minutes at an easy pace. Afterward, increase your speed and run at a moderate pace for 5-10 minutes.
End the session with a cool-down period by walking on the treadmill for 5 minutes.
Day 2: Elliptical Machine
Head over to the elliptical machine and start with 5-minutes stretching exercises. Afterward, step onto the elliptical machine and set your time for 20-25 minutes. Begin with a moderate pace, then increase your resistance as you move along.
Day 3: Cycling
Begin with a 5-minute warmup session, followed by hopping on to a stationary bike. Start peddling at a moderate pace for 10-12 minutes, then increase your resistance levels. End the session with a cool-down period of 5 minutes.
Day 4: Rowing Machine
Warm-up with a quick stretching exercise, then start rowing. Begin by rowing at an easy pace for 15 minutes, then increase the pace to moderate level for another 10-15 minutes. Finish off with a cool-down period by rowing at an easy pace for 5 minutes.
Day 5: HIIT Workout
High-Intensity Interval Training (HIIT) is an effective way to burn fat and improve cardiovascular health. Begin with a 5-minute warmup session, then perform a series of exercises with high-intensity bursts with brief rest periods.
You can opt for burpees, jumping jacks, or jump squats. Complete three sets with a 30-second rest period in-between.
Day 6: Rest Day
On this day, you’re going to allow your body to rest and recover.
Day 7: Light Cardio
End the week with a light cardio exercise. Begin by stretching for 5 minutes, then hop on the treadmill or stationary bike and perform a light cardio exercise for 30 minutes.
Week Two: Strength Training
In the second week, we’re going to focus on strength training exercises. This type of workout helps to build muscles and strengthen bones. Here’s a breakdown of the workout plan:.
Day 1: Warmup and Squats
Start with a 5-minute warmup session, then proceed with squats. Stand straight with feet shoulder-width apart, then squat down, keeping your back straight and your knees in line. Repeat 15 squats in three sets. Rest for 30 seconds between sets.
Day 2: Dumbbell Lunges
Begin with a 5-minute warmup session, then grab two dumbbells. Stand straight with your feet shoulder-width apart and your arms at your sides. Lunge forward with one leg and hold the dumbbells at your sides. Repeat 10-12 repetitions with each leg.
Rest for 30 seconds between sets.
Day 3: Deadlifts
Begin with a 5-minute warmup session, then pick up a heavy barbell and stand with feet shoulder-width apart. Bend your knees and squat down to pick up the bar with your palms facing down. Stand up, keeping the bar close to your thighs.
Repeat 12-15 sets in three sets. Rest for 30 seconds between sets.
Day 4: Pushups
Perform 10-15 pushups, three sets, resting for 30 seconds between sets.
Day 5: Pullups
Find a pull-up bar and perform as many reps as possible, three sets, resting for 30 seconds between sets.
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Day 6: Rest day
On this day, you’re going to allow your body to rest and recover.
Day 7: Light Cardio
End the week with a light cardio exercise. Begin by stretching for 5 minutes, then hop on the treadmill or stationary bike and perform a light cardio exercise for 30 minutes.
Week Three: Combination of Cardio and Strength Training
This week, we’re going to focus on a combination of cardio and strength training exercises. This will help boost your metabolism, improve your cardiovascular system, and build up your muscles. Here’s a breakdown of the workout plan:.
Day 1: Warmup and Jogging with Burpees
Begin with a 5-minute warmup session, then start jogging on the treadmill for 10 minutes. Follow jogging with 3 sets of 10 burpees, resting for 30 seconds between sets.
Afterward, resume jogging for another 10 minutes, then end with a cool-down session of 5 minutes.
Day 2: Bicycle Crunches and Planking
Begin with a 5-minute warmup session, then perform 3 sets of 20 bicycle crunches, resting for 30 seconds between sets. Afterward, do the planking exercise for 45 seconds, three sets, resting for 30 seconds between sets.
Day 3: Warmup and Dumbbell Bench Press
Begin with a 5-minute warmup session, then grab two dumbbells and lie down on the bench facing upward. Bring down the dumbbells towards your chest and then push them up. Repeat 12-15 times for three sets, resting for 30 seconds between sets.
Day 4: Jumping Rope and Pushups
Begin with a 5-minute warmup session and jump rope for 1 minute. Follow with 10 pushups. Do three sets, then rest for 30 seconds between sets. End the session with a cool-down period of 5 minutes.
Day 5: Leg Extension and Leg Curls
Begin with a 5-minute warmup session. Afterward, head over to the leg extension machine and perform three sets of 10 reps. Rest for 30 seconds between sets. Next, do three sets of 10 reps on the leg curl machine, resting for 30 seconds between sets.
Day 6: Rest Day
On this day, you’re going to allow your body to rest and recover.
Day 7: Light Cardio
End the week with a light cardio exercise. Begin by stretching for 5 minutes, then hop on the treadmill or stationary bike and perform a light cardio exercise for 30 minutes.
Week Four: Circuit Training
In the final week, we’re going to focus on circuit training, which involves performing multiple exercises in one session. Circuit training is beneficial for both cardio and strength training all at once.
Here’s a breakdown of the workout plan:.
Day 1: Warmup and Lunges
Begin with a 5-minute warmup session. Then, perform a set of walking lunges, lunging forward with one leg and then stepping upwards with the other leg. Repeat for 10-12 reps. Do 3 sets, resting for 30 seconds between sets.
Day 2: Burpees and Squat Jumps
Burpees and squat jumps are effective in burning calories and building muscle. Begin with 10 burpees then move on to 10 squat jumps. Do 3 sets of each exercise and rest for 30 seconds between the sets.
Day 3: Treadmill Intervals
Warmup with 5 minutes of easy jogging, then alternate between 1 minute of sprinting and 2 minutes of moderate jogging pace for 20 minutes. End the session with a cool-down period of 5 minutes.
Day 4: Dumbbell Rows and Pushups
Begin with a 5-minute warmup session. Then, do a set of dumbbell rows, pulling the dumbbells to your sides while keeping your back straight. Afterward, do 10 pushups. Repeat for 3 sets, resting for 30 seconds between sets.
Day 5: Tricep Extensions and Bicep Curls
Begin with a 5-minute warmup session, then grab a dumbbell and perform 10 reps of tricep extensions. Afterward, do 10 bicep curls. Repeat for 3 sets, resting for 30 seconds between sets.
Day 6: Rest Day
On this day, you’re going to allow your body to rest and recover.
Day 7: Light Cardio
End the week with a light cardio exercise. Begin by stretching for 5 minutes, then hop on the treadmill or stationary bike and perform a light cardio exercise for 30 minutes.
