Knowing when you're working out, for how long and what type of exercise you're doing is essential to the success of your workout routine. Rather than working out when the mood strikes or you can make time for it, create a workout schedule to help you organize your time our make the most of your exercise time.
Step 1
Grab a calendar and an hourly calendar or schedule. Cross off the times you're at work or have other obligations you can't change, such as medical appointments, volunteer opportunities or school. Then, make a list of all the empty times in your schedule.
Step 2
Choose a minimum of four days in the calendar where you can schedule in exercise. Don't say something as general as "I'll work out four times a week." Instead, choose specific times and days where you have the time to work out and are holding yourself to it. Treat workout times as seriously as you would any other appointment.
Step 3
Schedule a minimum of 30 minutes of aerobic exercise for each day you set aside for working out. Then, add lower and upper body resistance training in alternate days. Upper body, for example, should be done on Mondays and Thursdays and lower body on Tuesdays and Fridays. You may need to explore the machines at the gym so you can figure out how to make the most of your workout on the time you are allowing for it.
Step 4
Check the local gym's schedule to see if there are any classes you are interested in taking. If possible, look for classes that fit outside of those four scheduled days. Add classes to your schedule in times where a longer workout wouldn't be possible, such as after work, during lunch hour or on your way to the office.
Step 5
Schedule short periods of time for stretching. This could be done for 10 to 15 minutes on most days of the week, either in the morning or during times when you know you are the most stressed. Try to be regular with this, as it can serve as a way to energize at the beginning of the day or to unwind after work.
Step 6
Print out a schedule of your exercise plan and post it somewhere where you can see it daily, such as the inside of your closet or the fridge door. You can add an additional column to supply options. For example, Mondays at 4 p.m. may be your time for an outdoor run, but you can schedule an additional step class at the gym for days when it's rainy or it's too cold to run outdoors.
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