Beginners Exercise Program: While Working Full-Time

A SPECIALLY DESIGNED FITNESS PROGRAM THAT FITS IN WITH YOUR ‘WORK’ LIFE.

                             

So you work full time but you also want to get in shape. Both take time and effort. As a personal trainer, I see so many people struggling to find the right balance. To help you out, I’ve put together an exercise plan that I use for my clients that is efficient for those who need to make the most of their time. You will notice that the plan only runs over three days. That’s because three hours of exercise per week is the minimum required time to stay in shape. Once you start finding more time, try to increase the number of days you workout.

Exercise Workout Plan

Day 1: Upper Body Strength
Morning: 20 minute jog
Night: Upper Body Strength

Day 2: Lower Body Strength

Morning: 30 minute walk
Night: Lower Body Strength

Day 3: Total Body HIIT

Morning: 20 minute jog
Night: Total Body HIIT

Exercise Note: Do each exercise one after the other three times. Have only a 25 second break between exercises. Try to keep your heart rate high throughout.

Stretching

Stretching is important for muscle recovery and injury prevention. Before a workout you should perform dynamic stretching for 5 minutes, which includes rotating the arms, legs, ankles and hips. After your workout you should spend 10 minutes performing static stretching like forward bend, tricep stretch and chest stretch.
The Right Program Makes Your Workout Easier

Finding the time to exercise and workout while working full time can certainly be a challenge. But having a solid program to follow will really take the sting out of the pre-game process and save you time on deciding what you want to work. Once you get comfortable with this routine, you might want to add an extra day of weights or try fitting in a team sport.

For full exercise sets and reps click here