Three Weekly Workout Plans for Busy People

The US physical activity guidelines recommend that adults get at least 150 minutes of moderate activity a week, such as brisk walking, or 75 minutes of vigorous activity, such as running, plus muscle-strengthening exercise on at least two days. That sounds like a lot until you divide it: 150 minutes is just over 20 minutes a day, and the guidelines note that activity in short bouts counts toward the total.

The plans below fit three common kinds of week. Each meets the guidelines, and each can be adjusted up or down. If you have a health condition or haven't exercised in a long time, check with a doctor before starting anything vigorous.

Plan A: twenty minutes, most days

For people who can find a short block every day but rarely an hour.

Monday: 20-minute brisk walk, plus 10 minutes of strength work: squats, push-ups against a wall or counter, lunges and a plank.
Tuesday: 25-minute walk or bike ride.
Wednesday: 20-minute walk plus the same 10-minute strength routine.
Thursday: 25-minute walk, cycle or swim.
Friday: 30-minute walk.
Saturday: something you enjoy for 30 minutes: a hike, a dance class, a game of tennis.
Sunday: rest or an easy stroll.

Plan B: three longer sessions

For people who can only manage a few workouts a week, but can give each one more time.

Session 1: 45 minutes. A 30-minute jog, cycle or brisk incline walk, then 15 minutes of strength exercises.
Session 2: 45 minutes of full-body strength training: squats or leg press, rows, presses, deadlifts or hip hinges, and core work, two or three sets each.
Session 3: 60 minutes of moderate activity, such as a long walk, a swim or a recreational sport.

Plan C: tiny bouts through the day

For days filled with meetings, commuting or childcare. Three 10-minute brisk walks a day, five days a week, adds up to 150 minutes. Add two short strength sessions, done at home in 15 minutes with body weight or a pair of dumbbells, and the guidelines are met. Taking the stairs, walking during phone calls and cycling short errands all count.

A ten-minute strength routine

Do each move for 40 seconds, rest for 20, and go through the circuit twice:

Squats, sitting back to a chair if needed
Push-ups, against a wall, counter or the floor
Reverse lunges, alternating legs
Glute bridges, lying on your back
Plank, on knees or toes

Choosing between the plans

Plan A suits people with predictable days. Plan B suits people with irregular schedules who can protect three windows a week. Plan C suits the weeks when nothing else works. Switching between them as life changes is fine, as long as the weekly total stays close to the guidelines.

Making it last

Schedule workouts like appointments. Lay out clothes the night before. Choose activities you don't hate, since consistency matters more than intensity. Increase gradually, adding a few minutes or a little weight each week rather than doubling everything at once. And count any week you meet the guidelines as a success, even if it looked nothing like the plan.