Fitness, Fitness Tips, Healthy Living, My Weekly Workouts, Quick Tips, Workouts

How To Create A Workout Schedule You’ll Actually Stick To

I hope you all day a wonderful Labor Day Weekend.

Mine was spent doing a little bit of work and a whole lot of relaxing and recharging before the craziness of September and October begin. This coming month I’m going to 2 music festivals; KAA BOO and then CRSSD at the end of the month then during October I’ll be traveling for work back and forth from San Diego to either Texas or Florida almost every single week THEN poof it’s the holidays AHHHHH!

With everything I have going on it got me thinking about how important it is to have a workout schedule in place so I don’t start skipping workouts and ending up weak and 5 lbs heavier before the holidays even begin.

Thankfully, I’ve always been pretty good about scheduling my workouts and committing to them like I would any other appointment but I know this is a struggle for a lot of people simply because they don’t know where to begin or think they don’t have time for a quality workout so they do nothing.

In this post I’m sharing 5 tips on how to create a workout schedule that you’ll actually stick to. If you have any to add please let me know in the comments since we can all use a little extra motivation this time of year!

 

1. Remember workouts don’t have to be 1+ hours or done at a gym

If I had $1 for every time I heard someone say they didn’t have time to workout I’d have $9849594385.

There’s a big misconception that workouts need to be 1+ hours long when in reality you can get an AWESOME workout in less than 30 minutes. Don’t believe me? Try doing a Kayla Itsines Bikini Body Guide workout and tell me you’re not sore after those 28 minutes are up. EVERYONE has 28 minutes 2-3 times per week to sneak in a workout.

Also, even if you don’t have a gym membership or don’t have time to get to the gym on certain days there are tons of workouts you can do at home or you can simply go out for a 30 minute walk/run to get in some cardio.

NO EXCUSES.

Some of my favorite quick workouts that can be done at home or at the gym are the Kayla Itsines Bikini Body Guide workouts which you can try HERE, Tone It Up workouts, PaleOMG’s travel/hotel workouts, the T25/ Insanity video series and apps like Nike Training Club.

 

2. Schedule your workouts like you’d schedule an appointment

I’m a PSYCHO when it comes to my calendar. I legit put everything from 10 minute breathing breaks to my workouts on there because when you’re working 9+ hours per day it’s VERY important to be organized and efficient with your time. 

At the start of every week I like to look at my schedule and see which days are realistic for working out/ what types of workouts I’ll have time for (remember from tip #1 workouts don’t have to be long). Also, if you’re just getting back into a workout routine don’t stress yourself out and try to workout 6x/ week. Simply working out 2-3x/ week on a consistent basis can give you awesome results then you can increase it from there.

After scheduling workouts for while you’ll see that you start to develop a routine where your workouts just start to naturally fit into your busy life and you may really like the structure they bring to your schedule.

Just as an example for this coming week let’s take a look at what I have going on:

  • Monday: Labor Day- Afternoon BBQ
    • Realistically I can fit in any type of workout in the morning
  • Tuesday: Normal work day 
    • Realistically I can fit in any type of workout morning/evening
  • Wednesday: Working up in LA
    • Honestly probably won’t have time with traffic/work to workout
  • Thursday: Normal workday
    • Realistically I can fit in any type of workout morning/evening
  • Friday: Normal work day
    • Realistically I can fit in any type of workout morning/evening
  • Saturday: Yoga event in the afternoon and probably having drinks after
    • Realistically I can fit in a short workout in the morning and the afternoon yoga is just an added bonus
  • Sunday: work from 8:30-4 pm
    •  I know I won’t wake up early enough to workout and after work will want to watch football so no working out 

So after I’ve established what’s going on in my week and when I have time to workout I’ll simply put 30 min- 1 hour blocks on my calendar and set those times for working out. I’ll say it again you HAVE to treat these workout appointments like you would work meetings, hair appointments, happy hours…etc. You can’t skip them unless something VERY important comes up.

Here’s what my week for workouts is going to look like:

  • Monday: bicep & tricep workout at the gym (morning)
  • Tuesday: yoga sculpt (evening)
  • Wednesday: rest day
  • Thursday: yoga sculpt (evening)
  • Friday: morning run
  • Saturday: yoga sculpt + yoga at event
  • Sunday: rest day

 

Checkout my bicep and tricep workout HERE

 

3. Discover workouts you actually enjoy doing

There are SO MANY different types  of exercise out there these days: yoga, pilates, running, weight lifting, zumba, walking, barre, Orangetheory Fitness, h0me workouts…etc. so there has to be something you enjoy (or don’t hate) doing a couple times a week.

I’m telling you guys if you start DREADING your runs or spending your entire day looking for excuses to skip pilates that night you’re going to fall out of your workout routine very quickly. 

So instead of forcing yourself to do workouts you hate take advantage of free 1st week deals, complimentary classes or memberships like ClassPass that let you try out a ton of different studios/gyms in your area until you find something you enjoy.

 

4. Find a workout buddy/ accountability partner

You’re so much less likely to skip your Thursday yoga class if you and your friend planned to go together at the beginning of the week right?

I think it’s so important to set dates with friends/family to workout together. It holds you and the other person accountable and makes working out even more enjoyable. 

Personally, I almost always set aside Sunday mornings for runs with my mom and Bryce. It’s so much fun to catch up about the week and gossip while running…honestly sometimes it doesn’t even feel like working out sometimes. During the week I’ll try to coordinate yoga classes with friends so that way at the end of the day when I’m exhausted I’m a lot more likely to actually go to class.

 

Working out with friends/family not only holds you accountable but makes working out way more fun

 

5. Connect with your “why”

Why are you working out?

What goals do you have for working out?

How does working out benefit you?

It’s so important to connect with your “why” to keep you motivated to workout throughout the week. For me a lot of the times I’m motivated to workout because I have a race coming up and I want to do well other times maybe I’m going on vacation or to an event and it sounds vain but simply want to look good in a bikini/ crop top and sometimes I’m motivated by simply wanting to be the healthiest version of myself.

I promise having a reason for working (even when you really don’t want to) will help keep you motivated.

 

 

Your Turn,

How do you stay motivated to workout during the week?

Do you create a workout schedule for yourself at the beginning of the week?

Any fun plans this Fall?

 

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