Weekly workout schedule with free printable download

If you have a busy life, then it can be hard to fit exercise in.  But workouts don’t have to be long gym sessions.  This weekly home workout schedule consists of 6 x 10 minute exercise sessions a week, giving you a total of an hour’s exercise a week.  You can download a free copy of the schedule with all the exercise instructions at the bottom of the post.

Safety note: please read these exercise safety guidelines before doing this workout.  Please also be aware that the plank exercise, in which a static contraction is held, can cause an increase in blood pressure.  If you suffer from high blood pressure, you should leave this exercise out.


How the weekly workout schedule is made up

Weekly workout schedule

Monday and Thursday – 10 minute interval walk

The interval walk is the cardio part of the program.  Cardio exercise is anything we do continuously for several minutes to several hours.  Regular cardio exercise makes our hearts bigger and stronger and reduces the risk of heart disease. This is a simple interval walk, using a combination of normal pace and fast walking, to help you get your heart rate up and improve your cardio fitness.

Tuesday and Saturday – Abs and upper body routine

As well as looking good, having strong abs stabilises the spine and pelvis and improves posture.  There are 3 ab exercises in the schedule: crunches for the “6-pack”, Russian twists for the oblique abdominal muscles and the plank for the deep transverse muscle which pulls the abdominal area in. Upper body exercises also help with posture and tone the upper arms, shoulders and chest.

Glute workout board 2

Wednesday and Sunday – Legs routine

Thigh and butt tone can be a problem for women, because we tend to store fat here.  This 10 minute mat workout focuses on these problem areas, with exercises to lift and firm.

Download a copy of the weekly workout schedule

Sign up for My Fitness Planner updates and get a free printable download of this workout, including instructions for all the exercises, e-mailed to you:

After you sign up, you’ll get 2 e-mails:
The first will ask you for a one-click confirmation of your subscription
Once you’ve confirmed, you’ll get a second e-mail with a link to your download

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weekly workout schedule

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