Fitting Fitness Into Real Life: A Weekly Guide

Designing the perfect workout schedule doesn’t mean you have to train like an athlete or spend hours in the gym every day. In fact, a well-balanced routine should support your overall lifestyle (work, family, mental health, and energy levels) while helping you build strength, improve heart health, and maintain motivation.

This weekly approach, shared by Chelsea Brubeck, NASM Certified Personal Trainer and Nutrition Coach, offers realistic, research-backed guidance to help you stay active, avoid burnout, and prioritize consistency over perfection.

The Ideal Weekly Workout Breakdown

A realistic week of training should include a blend of movement types that hit all major health goals:

• 3 days of resistance training (e.g., weightlifting, bodyweight strength work)
• 1–2 days of HIIT (high-intensity interval training) for cardiovascular conditioning and metabolic health (~45 minutes total)
• 3–4 days of zone 2 cardio (e.g., brisk walking, cycling, light swimming) for endurance and cognitive support (~150 minutes total)

Note: These sessions can and should overlap. For example, a resistance training day can also include a zone 2 warm-up walk. The goal is to move most days of the week while keeping your total volume and recovery in balance.

Everyday Movement Matters

Movement doesn’t have to be confined to a gym. Walking the dog, playing with kids, taking a yoga break, or doing a quick bodyweight circuit at home all count. Even 15 minutes of light activity on a rest day can help boost circulation, improve mood, and aid in recovery.

For those with access to a gym nearby, you might incorporate zone 2 cardio naturally into your day by walking to and from your workouts. Even if your schedule is tight, a 15-minute walk combined with a 45-minute resistance session can provide both fat-burning and strength-building benefits in a single visit.

Make It Work for Your Life

A consistent routine doesn’t have to be rigid. Some simple ways to ease into or level up your workout lifestyle include:

• Start with a friend: Tag along to a class, lift together, or share your goals.
• Try something new: A different gym, a free personal training session, or a workout app can refresh your motivation.
• Set goals and rewards: Hit your movement goals for the week and treat yourself to a rest-day reward—a sweet treat, a new workout outfit, or a night in with a movie.
• Mix and match: Walk during phone calls, do yoga on your lunch break, or add in a short HIIT session after work when time is limited.

The key is finding what works for you and recognizing that every bit counts.

Motivation and Mindset

Even experienced gym-goers go through slumps. The best strategy for getting back on track is often to shake things up. Try a new routine, set a challenge with a friend group, or pursue a new goal (like a race or fitness event).

Accountability can be a game-changer. Whether it’s a weekly check-in with a friend or a scheduled group workout, having someone else involved adds consistency and motivation.

Most importantly, be kind to yourself. Skipping a workout, sleeping in, or missing a goal doesn’t mean you’ve failed. It means you’re human. Listen to your body, rest when you need it, and celebrate what your body can do.

Bottom Line

An ideal workout week is about balance, flexibility, and sustainability. Move your body most days, mix in strength and cardio, and prioritize sleep, hydration, and recovery. Remember: you only get one body—take care of it, challenge it, and show it appreciation along the way!

For more guidance on building a week of workouts, watch our full conversation with Chelsea Brubeck in the video above.

By Alicia Barber Minteer, PhD