Can’t work out on weekdays? Opt for weekend warrior fitness

For young working professionals, juggling long hours and commuting, while maintaining a consistent workout routine can be arduous. Enter the weekend warrior approach: a fitness regimen that concentrates a week’s worth of recommended physical activity—150 minutes of moderate-to-vigorous exercise—into one or two days. Recent research suggests this strategy provides the same cardiovascular and overall health benefits as spreading exercise throughout the week, making it an effective solution for busy lifestyles.
‘Weekend workouts can be intense but helpful’
The weekend warrior routine is designed for those who struggle to fit exercise into their weekdays, say fitness experts. “We usually witness a rush on weekends because a lot of working professionals only come to the gym on Saturdays and Sundays. By dedicating one to two hours on weekends, individuals can still meet their fitness goals. While this may seem intense at first, especially vigorous training, once you’ve adapted to the routine, it can be incredibly helpful,” shares Vedant Shah, fitness trainer.
‘Weekend warriors have significant health benefits’
As per global health guidelines for physical activity, 150–300 minutes of moderate-intensity aerobic activity or 75–150 minutes of vigorous-intensity exercise weekly is recommended. A recent study tracked 89,573 participants over six years. It found that weekend warriors experienced significant health benefits, including 27% lower risk of heart attacks, 38% lower risk of heart failure, 22% lower risk of atrial fibrillation and 21% lower risk of stroke. The findings reveal that the volume of physical activity matters more than the pattern.
(Source study: Associations of “Weekend Warrior” Physical Activity With Incident Disease and Cardiometabolic Health, published on AHA Journals website)

This approach helps tackle lack of exercise during weekdays: Doc
●Incorporating workouts on weekends is better than no exercise, and can reduce stress accumulated during the week.
●This will also help tackle daily tasks with better focus.
●This is an irregular exercise pattern. To balance it, ensure some activity on weekdays.
●Weekend workouts should be consistent, a mix cardio, stamina building, and flexibility exercises.
●Rest and recovery is also crucial. Increase intensity gradually.
(Inputs by Dr Rajesh Jaria, Consultant - Internal Medicine & Critical Care at P.D. Hinduja Hospital & MRC, Khar, Mumbai)
Weekend exercises for beginners:
- Aerobic exercise like running, cycling, swimming, hiking, or playing sports
- Strength training which includes squats, lunges, push-ups, or weightlifting
- High-intensity interval training (HIIT), which is quick bursts of intense activity, such as jumping jacks or burpees, followed by short recovery periods
- Jump rope, dance, or a game of badminton or tennis