The Weekend Warrior’s Guide: Using Leisure Time to Achieve Fitness Goals

The truth is that weekdays are utter mayhem. Always on repeat: alarms, emails, deadlines. On top of that, by the time Saturday arrives, all you want to do is crash onto the sofa instead of achieving your fitness goals.

But what if we suggested that you may use your weekends to their full potential by getting in shape without sacrificing any of your free time or ignoring your favourite table tennis game?

If you’re someone who lives for the 9-to-5 grind and fantasizes about lifting dumbbells, then this is your no-nonsense approach to making the most of that lovely weekend.

Be Direct, Brief, and Strategic in Your Thoughts

Getting your heart rate up all day long isn’t necessary. Actually, a focused workout lasting 20-30 minutes can yield the same results like the ones you get after playing with a padel racket—particularly if you select exercises that involve many joints and muscles (e.g., squats, lunges, and push-ups) and train with either your own weight, resistance bands, or dumbbells. To increase your heart rate and burn fat, incorporate HIIT-style bursts into your workout.

Got it done in time for brunch.

“Strength” on Saturday and “Stretch” on Sunday

Plan your weekend in this way:

On Saturday, make a splash. Strength train with weights. Give spinning a go. Test your boundaries.
Take it easy on Sunday. Stretch, foam roll, go for a long walk, or roll out your yoga mat.

This equilibrium allows your body to heal while simultaneously increasing your fitness level. And let’s face it: working out in jammies on Sundays is just more fun.

The Attitude Is Equally Important

You shouldn’t use your weekend exercises as an excuse to have a “lazy week.” They’re all about getting back some personal time.

Getting in just one high-quality workout over the weekend can do wonders for your mental and physical health.

Plus, what’s even better? That enthusiasm will serve you well on Monday and you’d want to play different sports like a friendly tennis racket match.

Reframe It from a Duty to an Occasion

Turn on the light. Turn on your preferred music. Involve your partner or children. Whatever helps you enjoy your training more and less as a chore.

Consistency is effortless when movement is joyful.

One Last Thing

Having some purpose is all that’s needed, not a detailed strategy. You have the weekend to yourself. Here is your reset button. A gentle prod to get up and moving, to breathe deeply, and to reclaim your spirit.

Go ahead and do it. Before you binge-watch your favorite shows, work up a sweat. It is possible to be both physically fit and very sluggish.

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