45-Minute Weekend Workouts Enough to Keep Fit

Exercising frequently is the best way to keep healthy. But with so many options available, it will take plenty of work to know which is right for you. This article will share our top 7 weekend workouts that are easy enough for anyone to do but effective enough to keep you fit and healthy.

  • Bodyweight Exercises

Bodyweight exercises are an excellent way to stay healthy and fit without spending hours in the gym. A study by the American Council on Exercise showed that just 45 minutes of bodyweight exercises performed over the weekend could help keep you in good physical health.

These exercises include push-ups, squats, crunches, and lunges, which use your body weight as resistance. They are convenient and don’t require any equipment, which makes them an excellent choice for those who don’t have access to fitness equipment or a gym.

Additionally, these exercises can be performed at home or outdoors, making them a terrific way to get fit without spending too much time on them.

  • Circuit Training

Circuit training is an effective way to get fit in a short amount of time. A 45-minute circuit workout on the weekend can be enough to keep your body in shape and build muscle.

This type of workout involves doing multiple exercises one after the other, with minimal rest in between. It is a great way to target all the major muscle groups, and it can help you burn calories and fat more quickly than traditional workouts.

  • Strength Training

Strength training is another terrific way to stay in shape and build muscle. A 45-minute strength workout on the weekend can help you tone your body, increase your strength and endurance, and reduce your risk of injuries.

Strength training necessitates performing exercises on weight-cranking machines or conventional weights to target the core muscles in your physique strategically. It is a challenging but effective way to get fit, and you can do it at home with minimal equipment.

  • HIIT (High-Intensity Interval Training)

HIIT is a type of fitness training quickly becoming popular among athletes and fitness enthusiasts. A 45-minute HIIT workout on the weekend can help you burn calories rapidly and improve your endurance.

HIIT consists of short but intense exercise bursts followed by short rest periods. This type of workout is great for burning calories quickly, building muscle fast, and reducing fat storage.

  • Swimming

Swimming is an excellent way to stay fit both physically and mentally. In a study published in The Journal of Sports Medicine, it was found that swimming can help improve moods, decrease stress levels, boost cognitive function, decrease anxiety, and suppress appetite.

Swimming also has many health benefits beyond being fit and healthy; it has been shown to reduce the risk of heart disease, stroke, obesity, cancer, arthritis, and other chronic conditions.

You can do indoor or outdoor swimming with no specific requirements or significant investment of time. It is a simple activity that anyone can engage in!

  • Yoga Poses

Yoga can be an effective way to stay fit and healthy during the weekend. You can incorporate yoga poses into a 45-minute workout to provide an effective full-body workout targeting all major muscle groups.

Furthermore, yoga poses have the added benefit of helping to improve flexibility, balance, and mental clarity while also helping to reduce stress levels.

With the right combination of yoga poses, a 45-minute weekend workout can be more than enough to keep you fit and healthy.

  • Flexibility Exercises

Flexibility exercises are an important part of any fitness routine and can be incorporated into a 45-minute weekend workout.

Stretching and exercises that improve range of motion can alleviate the risk of injury, improve posture, and increase circulation in the body.

Regular flexibility exercises and strength and endurance training can help to improve overall physical health and well-being.

  • Nutrition Tips

To keep fit, nutrition plays a significant role. Although 45-minute weekend workouts can help maintain fitness, nutrition is also important in overall health and well-being.

You may get the energy you need to maintain your workout routine by eating a balanced diet high in whole grains, lean meats, fruits, and vegetables.

Furthermore, ensuring that the body gets enough of the essential vitamins and minerals can help ensure those exercise efforts are not wasted. Achieving a healthy balance between exercise and nutrition is key to staying fit eventually.

Experts recommend combining a balanced diet with a regular exercise routine to stay fit and healthy.

Consuming plenty of vegetables, fruits, and whole grains is essential to maintaining a healthy lifestyle since they include the vitamins and minerals needed to promote energy levels and muscular building.

Combined with a weekend workout routine that lasts around 45 minutes, this diet can help keep your body in peak condition.

  • Staying Hydrated

Even if you only work out for 45 minutes on the weekends, staying hydrated is crucial to any fitness practice. So, drink plenty of water before, during, and after your workout.

Additionally, sports drinks can be a good option to replenish electrolytes lost through sweat. If you stay hydrated, you will sustain your energy levels and maximize the benefits of your weekend workout.

  • Eating a Healthy Amount of Protein Before and After Workouts.

Experts have long recommended that people eat a healthy amount of protein before and after workouts to help aid in muscle-building and recovery.

Adding 45 minutes of exercise to your weekend schedule is useful for maintaining your fitness if you have little time yet want to stay in shape.

That said, adding a well-rounded diet that includes adequate protein before and after workouts can help maximize results and strengthen muscles.


These are a few of our favorite weekend workout ideas that are easy and effective. Incorporating a 45-minute workout on the weekend into your schedule is a wonderful place to start if you want to enhance your fitness and health.

Share this post


Recent Posts


Subscribe for our monthly newsletter to stay updated

Popular Categories

Related Post

You May Like

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation