Weekly workout plan

Planning your weekly workout routine just got a lot less complicated
  • 26 Sep - 02 Oct, 2020
  • Mag The Weekly

No dumbells? No problem. Not sure how many days a week to work out? Don't sweat it. This weekly workout routine has done all the thinking for you.

When it comes to making progress with your fitness (no matter what your goal), consistency reigns supreme. But, how can you keep up with a workout routine if you don't even know where to start? Plus, there's a good chance your exercise gameplan has been thrown out the window in 2020 thanks to the coronavirus pandemic and subsequent gym closures.

That's where this exclusive plan comes in. It does the thinking for you and covers all the bases with a mix of low-intensity cardio, bodyweight resistance training, and recovery for a truly balanced week of workouts. The best part? All the workouts are 30 minutes or less, making them easy to fit into whatever your schedule looks like these days.

Whether you're a beginner or getting back into the fitness groove, this plan has something for everyone and it takes all the guesswork out of the equation. What's more, you can repeat this weekly workout plan as many times as you want. If it begins to feel too easy, try adding a few more reps, or cutting back on the rest time.

The Schedule

• Monday: Lower-body

• Tuesday: LISS

• Wednesday: Upper-body

• Thursday: LISS

• Friday: Full-body

• Saturday: Express abs challenge

• Sunday: Rest day

How it works: Each lower-body, upper-body, and the full-body workout is 28-minutes long and made up of two circuits, each of which has four exercises.

Each workout follows the same pattern: Set a timer for seven minutes and complete circuit 1 as many times as possible. Take a one-minute rest, and do the same for circuit 2. Focus on your form and don't forget to warm up and cool down.

On low-intensity cardio session (LISS) days we recommend walking, cycling, or swimming for 30-60 minutes. On rest days, we strongly recommend really focusing on recovery. That means stretching or going for a casual walk at most, but no unnecessary physical strain.

Monday: Lower-body workout

Circuit 1

1. Double-pulse squat – repeat for 12 reps.

2. Jumping jacks – repeat for 20 reps.

3. Reverse lunge – repeat for 24 reps, 12 per side.

4. X-mountain climber – repeat for 24 reps, 12 per side.

Circuit 2

1. Single-leg glute bridge – repeat for 24 reps, 12 per side.

2. Ab bikes – repeat for 40 reps, 20 per side.

3. Side plank – hold 60 seconds, 30 seconds per side.

4. X-hope – repeat for 20 reps.

Tuesday: LISS

Think of LISS as the opposite of HIIT. For your LISS workout, you'll want to focus on a sustained low-level exertion instead of quick bursts of high-intensity work. This means your heart rate should remain stable throughout the entire workout. Activities such as casual cycling, walking, and hiking can work here. It's less about the specific activity and more about the active-recovery intensity.

Wednesday: Upper-body workout

Circuit 1

1. Plank jacks – repeat for 20 reps.

2. Lay-down pushup – repeat for 12 reps.

3. Bent-leg jackknife – repeat for 15 reps.

4. Side plank and hip lift – repeat for 24 reps, 12 per side.

Circuit 2

1. X-plank– repeat for 24 reps, 12 per side.

2. Double-pulse pushup – repeat for 10 reps.

3. Russian twists – repeat for 30 reps, 15 per side.

4. Flutter kicks – repeat for 30 reps, 15 per side.

Thursday: LISS

If you have access to the larger equipment, think about hopping on a rowing machine, elliptical, or the stair master for Thursday’s LISS workout. You could also kick up the incline on a treadmill walking workout to spice things up. If you're still unsure if you hit the sweet spot for intensity during your LISS workout, take the talk test. You should be able to hold a conversation without struggling to breathe.

Friday: Full-body workout

Circuit 1

1. Pop squat – repeat for 15 reps.

2. Caterpillar walk and pushup – repeat for 12 reps.

3. Bent and straight leg raises – repeat for 20 reps.

4. Reverse lunge and knee up – repeat for 24 reps, 12 per side.

Circuit 2

1. X-plank – repeat for 12 reps.

2. Burpee – repeat for 12 reps.

3. Russian twist – repeat for 30 reps, 15 per side.

4. Lateral lunge – repeat for 24 reps, 12 reps per side.

Saturday: Optional abs challenge

How it works: Set a timer for seven minutes and complete the circuit as many times as possible. Rest for one minute following the seven-minute round. Repeat twice more for a total of three rounds.


1. Commando – repeat for 30 seconds.

2. X-mountain climber – repeat for 30 seconds.

3. Side plank and oblique crunch – repeat for 30 seconds.

Sunday: Rest day

Taking a rest day might seem regressive, but remember that taking a day off to allow your muscles to recover is just as important as crushing your workouts. Your body needs time to repair and come back stronger. Plus, rest helps avoid injury and long-term fatigue.