An effective workout schedule should challenge you, but it should also be realistic and sustainable. Creating a workout schedule that works for you is all about knowing yourself and what motivates you, and finding exercises that you actually enjoy. Tailoring the perfect program may take some experimentation, but thinking about your goals and how your workouts will fit in with the rest of your life will help you get started.
Step 1
Find your motivation. Whether you want to lose some weight, gain muscle, tone up or just improve your overall health, identifying your goals will help keep you motivated to stick with your schedule. Write your goals down and congratulate yourself when you make progress.
Step 2
Set goals based on your current fitness level and where you want to go. If you don't currently exercise regularly, it's unrealistic to think you will go from never exercising to suddenly exercising for an hour five days a week. However, that doesn't mean you won't get there eventually. Set short-term, intermediate and long-term goals, like starting with walking for five minutes once or twice a day, progressing to walking 20 minutes three or four times a week, and eventually completing a 5k walk.
Step 3
Divide your total workout time based on how many times you want to work out each week. If your schedule is hectic most of the week, but you could fit in a longer workout on the weekends and a few short gym sessions during the week, plan on that. If you would rather work out more frequently for shorter periods of time, give that a try. Just remember to keep each workout at least 20 minutes long to reap the full cardiovascular benefits.
Step 4
Try different exercises to find workouts you actually enjoy. If you view your workout as a punishment you're less likely to get it done. Try group classes, working out at home, organizing group runs or sports games with your friends, or power walking. Find three or four workouts you really enjoy, and rotate them to keep from getting bored. You can also vary the scenery for your workout, like running outside instead of on the treadmill.
Step 5
Be persistent. Missing one workout is not the end of the world, and it doesn't mean you should abandon your whole routine. Be patient with yourself, and know that sometimes other areas of your life will be busy and you will need to cut back on exercise. Instead of getting down on yourself for breaking the schedule, resolve to get back on track as soon as time allows, and keep working toward your goals.
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