Use This Friday Workout Routine To Jump Start Your Weekend

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Friday workout routines can add some health and fun to the start of your weekend.

When you take the decision to live healthy and eat healthy, the weekend can spell double trouble for your fitness routine and your diet. If, like me, you work at a desk Monday through Friday, you may try to overcompensate on your days off by walking ( or running) long distances or playing badminton ( or tennis, or racquetball)  for hours. It’s also common to eat more calories on weekends as you graze at the food court or go out to dinner.

But you can get your weekends off to a healthier start with a Friday workout routine that keeps you on track with reaching your fitness goals during the weekend when you may be tempted to slack off.  Use these easy and simple steps to stay on track from one week to the next.

Take These 7 Steps on Weekends

  1. Transform happy hour into a healthy hour.  If you usually grab pizza and beer with your co-workers before heading home on Fridays why not start a new tradition and transform your happy hour into a healthy hour? Try suggesting a visit to a gym or ice skating rink instead. That would be just as much fun and a whole lot healthier. It’s a really good way to get your weekend off to a great start!


  2. Take an exercise class ( e.g. Zumba).  Have you tried Zumba classes? if not, you dont know what you are missing.  It’s a LOT of fun, and a great week to incorporate a Friday workout routine before heading home on Fridays. Some exercise studios offer special classes on Friday evenings. Browse online to see what’s available in your neighborhood. Drop by a yoga center and ask if you can receive a discount for bringing in a group from work. Then you can organize a TGIF Workout for your colleagues that everyone would LOVE! To make it even MORE fun, have everyone keep an exercise journal and celebrate everyone’s accomplishments once a month, with rewards for the BEST progress and participation. 
  3. Pace yourself. One hour of chair exercises can be more effective than running a marathon depending on your condition. Overtraining weakens your muscles and immune system. Respect your limits.  Consistency is more important than the length of the workout.


  4. Try New Things. Weekends are a great time for trying new things. Give your desk treadmill a rest and spend Friday night swimming at a public pool. Take the family out for rock climbing or kayaking the next day. Spicing up your Friday workout routine with new things is a great way to stay motivated and jumpstart your weekend.
  5. Use zero-calorie incentives.  After dealing with the stresses and tension of the office meetings, deadlines and customer complaints all week, you definitely deserve a treat.  Stick to your TGIF workout routine and then plan to reward yourself over the weekend with movie tickets instead of bacon.
  6. Schedule activities with loved ones.  Spending time with loved ones is a MUST to live a balanced happy life, and weekends are ideal for scheduling healthy, fun activities.  If you usually gather for pancakes on Sunday morning, try gathering the family for yard work and gardening instead. It’s a great workout, lots of fun, and a great way to start the day and enjoy nutrition, relaxation and exercise in your backyard. After the yard work is done, celebrate with a hearty breakfast afterwards, which can include a oatmeal ( I love it with raisins), apple sauce, honey, rye bread,  fruits (papaya, cantaloupe, kiwi’s, bananas) , freshly squeezed orange juice, yogurt etc . If you usually go out for Italian food and a movie on Saturday nights, try spending the afternoon horseback riding, beach combing, swimming, or playing Wii games at home. You may enjoy your pasta even more when you work up an appetite!


  7. Go to bed on time.  I must admit…this one is tough for me.  I sometimes like to stay up late watchjing movies on Friday night as a way to unwind from a busy week.  Truth is, I always feel more motivated to work out when I give my body the rest it needs.  Don’t follow my example on this one. Aim for 8 hours sleep every night during the weekend instead of watching TV until the wee hours like I sometimes do. :-(

Take These 5 Steps During the Week

  1. Exercise regularly. I prefer to exercise for shoter periods of time each day, rathen than leave everything until the weekend.  20 minutes of exercise Monday thorugh Friday beats one long session on weekends. Your body will have more time to adapt and recover. Find a convenient time each day whether it’s early morning or your lunch hour.  For me, early mornings is perfect.  I make 20 minutes of walking a crucial part of my morning routine each day of the week, Monday to Friday.
  2. Keep moving. Any physical activity is helpful, so work more activity into you day throughout the day.  Every little bit helps and can make a difference in helping you build a stress-resilient, healthy body.  Stand up and stretch at least once an hour. Take the stairs instead of the elevator.  Park as far away as possible and walk to your office.
  3. Manage stress. Chronic stress could be the reason you catch colds and struggle to maintain a healthy weight. Find relaxation practices that work for you. There are a wide variety of options you can choose from. Pick up copies of our Self Help Stress Solutions Books to discover how to use aromatherapy, gardening, walking, camping and other strategies to reduce stress in your life permanently.  You can take warm baths or read a novel before bed each evening. Book a massage or listen to soft music when you arrive home from work. The options are endless. Click here to join our stress management club and get access to 85% of our stress management resources.
  4. Adjust your commute. Travelling to and from work can be just as demanding as any tasks you perform at the office. Maybe you can ride your electric scooter to work instead of driving through rush hour traffic. Wherever you live, you can walk a few laps around the parking lot.
  5. Plan ahead. It’s easier to make healthy lifestyle choices when you figure out your obstacles and develop strategies for dealing with them. Bringing snacks to work can help you avoid the vending machines. Setting out your clothes in the evening can free up time to take a Tai Chi class in the morning.

You’ll thank goodness for Fridays when your weekends are restful and slimming. Make Friday workout routines part of your TGIF celebrations and you’re bound to have a fantastic weekend, from one week to the next!


Use The Comment Box Below And Tell Us:

1. What do you usually do on Friday afternoons when you leave the office?

2 Which one of the Friday Workout Routine ideas can you use to add some fun and health to the start of your weekend?




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