As we roll into 2025, many are looking for ways to kickstart their fitness journey. If you’ve struggled to make time for exercise during the busy week, the “weekend warrior” workout might be the answer. Weekend warriors focus on fitting in their physical activity over the weekend, rather than spreading it out throughout the week. This approach has been shown to offer significant health benefits, much like traditional exercise routines.
Being a weekend warrior means dedicating a couple of days, typically the weekend, to meet the recommended physical activity guidelines. Instead of daily workouts, this strategy focuses on cramming in exercise during your free days. For those who find it hard to squeeze in time for fitness during the week due to work or family obligations, this could be a game-changer.
The Centers for Disease Control and Prevention (CDC) suggests that adults should aim for at least 150 minutes of moderate-intensity physical activity each week. For most people, this might translate to 30 minutes of exercise five days a week. However, for others, it may not be feasible to commit to a workout routine every day, especially with hectic schedules. Enter the weekend warrior a group of people who manage to achieve the same health benefits by packing their exercise into just a couple of days.
Whether it’s a long hike, an intense gym session, or playing in a local sports league, the weekend can be a great opportunity to get moving while still having fun.
Research has demonstrated that weekend warriors can enjoy the same health benefits as those who exercise regularly throughout the week. A study led by Dr. Shaan Khurshid, a cardiac electrophysiologist at Massachusetts General Hospital, found that individuals who exercised in a concentrated manner over the weekend experienced similar reductions in cardiovascular disease risk as those who spread their exercise throughout the week. Khurshid noted that both regular exercise and weekend warrior activity were linked to reduced risks for over 200 diseases.
A study published in the British Journal of Sports Medicine in October 2024 further supports the idea that weekend warriors can benefit beyond just physical health. With over 75,000 participants, the study revealed that weekend warriors had a significantly lower risk of mental health issues such as dementia, Parkinson’s disease, depression, and anxiety compared to those who were less active.
The bottom line? Physical activity is vital, and it doesn’t matter how you get it in, as long as you do. The important thing is to ensure you reach that 150-minute mark, whether it’s through short bursts or longer, concentrated sessions.
If you’re ready to give the weekend warrior lifestyle a try, here are five tips to help you succeed:
Create a Routine That Works for You It’s essential to find a workout routine that fits into your weekend schedule and brings you joy. Dr. Brad Donohue, a psychology professor at the University of Nevada, Las Vegas, stresses the importance of making physical activity fun and exciting. Whether it’s playing sports or doing a high-energy workout, the goal is to enjoy the experience and make it sustainable.
Listen to Your Body Weekend warriors tend to do more intense workouts in a shorter time frame. It’s crucial to stay in tune with your body’s limits. Dr. Khurshid advises easing into intense activity to avoid injury. Start slow and build up gradually to prevent pushing your body too hard too quickly.
Get Friends or Family Involved Exercising with others can make it more enjoyable and motivating. Dr. Donohue encourages involving family or friends to make fitness a social activity. Group sports or family walks can not only help you stay active but also create valuable bonding moments.
Focus on the Fun, Not the Outcome When you’re getting started, it can be tempting to focus on specific goals, like weight loss or running a certain distance. But Dr. Donohue cautions against outcome-based thinking, which can lead to burnout. Instead, celebrate the act of being active and enjoy the process of getting fit, no matter the outcome.
Limit Sedentary Time Even if you exercise regularly, it’s important to stay mindful of how much time you spend sitting. Prolonged sedentary behavior can have negative health effects, including an increased risk for cardiovascular disease. Make it a habit to move regularly throughout the day, not just during your weekend workouts.
Wrapping Up
Weekend warrior workouts offer a flexible, enjoyable way to stay active and meet your fitness goals. By finding exercises that fit into your weekend and focusing on fun and enjoyment, you can make progress toward better health. Whether you’re tackling the gym, playing sports, or hiking with friends, the weekend is your opportunity to recharge your body and mind, setting you up for a healthier 2025. So, get out there and make it happen your fitness journey doesn’t need to be confined to weekdays!
