With so many types of workouts to choose from, deciding what to do and how to structure your weekly sweat sessions can be overwhelming and confusing AF. So what’s the sweet spot when it comes to divvying up strength training, cardio, recovery, etc. Sunday through Saturday? It goes without saying that varies from person to person, but as a general rule of thumb, there are a few basic components that strike the right balance for a well-rounded weekly workout routine. We asked fitness trainer Gabrielle Bolin to do the heavy lifting (pun intended) for us and create a week’s worth of sweat that will help you feel toned (ICYMI, we’re flipping the script on any outdated connotations of “getting toned” and reclaiming it to mean feeling strong and confident in your body, not a certain ab count or pants size). The result? Major #fitspo.
Whether you need a fresh perspective or you’re feeling lost on how to build and maintain a fitness schedule, consider this your Everygirl-approved week’s worth of workouts. BTW, it’s not meant to be a strict plan that you have to follow to a T. Use this plan as inspo, and make it work for you. The best type of workout is the one that you enjoy, and honoring your body and moving it in a way that feels best for you is the primary goal. With all that in mind, it’s time to get your sweat on.
The weekly routine
Why this routine is so effective
Not a cardio queen? Same. Lucky for us, a couple days of cardio (AKA aerobic exercise) is all that Bolin prescribed for the week. Getting your heart pumping through cardiovascular exercise may help reduce chronic pain, aid in sleep, regulate weight, strengthen immune system, and boost mood–besides you know, just the cardiovascular benefits. Sandwich it with three days of strength training and you can expect a leg up if your goal is fat loss, and more importantly, strength workouts may also help to improve your body image. Alternating between lifting weights and cardio throughout the week ensures you’re optimizing your workouts (read: getting the most bang for your buck) by working different parts of your body. The best part? You’ll get stronger. But Sunday Funday (otherwise known as rest day) is just as important as the days you’re breaking a sweat because your muscles get the rest and repair they need. The other added perks of recovery? Preventing injuries and workout burnout, improving sleep, and having more time to tend to other essential parts of your life (think: hobbies, relationships, and other forms of self-care).