Balancing work, family, and personal commitments often leaves little time for exercise during the week. If that sounds like you, the “weekend warrior” approach might be the perfect way to jumpstart your fitness journey in 2025.
What Are Weekend Warrior Workouts?
Weekend warriors cram their recommended 150 minutes of moderate-intensity exercise, as advised by the CDC, into just a couple of days—often over the weekend—rather than spreading it across the week.
This exercise pattern is ideal for those with demanding schedules and offers flexibility in how and when you achieve your physical activity goals. Whether it’s a long hike, a pickup game, or an extended gym session, weekend workouts can fit into your life while delivering significant health benefits.
Health Benefits of Weekend Warrior Workouts
Research consistently shows that weekend warriors enjoy many of the same health advantages as those who exercise more frequently.
Cardiovascular Health
- Studies, including recent work by Dr. Shaan Khurshid, reveal that both regular and weekend-focused exercise significantly reduce the risk of cardiovascular diseases.
- Khurshid’s research further indicates a lower risk for over 200 diseases among weekend warriors.
Mental and Brain Health
- A 2024 study in the British Journal of Sports Medicine found that weekend warriors had lower risks of dementia, Parkinson’s disease, depression, and anxiety compared to those who exercised less than 150 minutes weekly.
Flexibility and Longevity
The key takeaway is that total weekly exercise volume matters more than how it’s distributed. This makes the weekend warrior strategy an accessible and effective alternative for many people.
5 Tips to Maximize Your Weekend Warrior Routine
1. Build a Routine That Fits Your Life
Your workout plan should align with your interests and lifestyle.
- Love team sports? Join a weekend league.
- Enjoy nature? Plan hikes or bike rides.
- Prefer structure? Book a long gym session.
The best exercise routine is the one you enjoy and can sustain.
2. Listen to Your Body
Cramming all your exercise into two days can strain your body if you’re not careful.
- Start slowly and gradually increase intensity.
- Watch for signs of overuse, like joint pain or extreme fatigue.
Remember, the goal is progress, not perfection.
3. Get Social
Invite friends or family to join you for group workouts, weekend sports, or even a brisk walk.
- Shared activities are fun and create accountability.
- Studies show that involving loved ones boosts participation and long-term commitment.
4. Focus on the Process, Not Outcomes
While setting goals is important, overly fixating on outcomes (like a specific weight or performance benchmark) can lead to anxiety or burnout.
- Celebrate small wins, like completing a hike or lifting more weight.
- Enjoy the journey rather than stressing about the destination.
5. Minimize Sedentary Time
Even if you’re active on the weekends, too much sitting during the week can still negatively impact your health.
Incorporate light activities like walking or yoga into your daily routine to stay active throughout the week.
Takeaway: Flexibility Meets Effectiveness
Weekend warrior workouts are an excellent solution for those juggling busy schedules. By dedicating a few hours to physical activity over the weekend, you can achieve the same health benefits as more traditional exercise patterns.
Whether you’re hiking, hitting the gym, or playing your favorite sport, the key is consistency and finding activities you love. Make 2025 the year you embrace a fitness routine that works for you—on your terms.
