Weekend Warrior Workouts

by Mel on June 6, 2013

Do you have too much going on during the workweek to exercise?  Squeeze in your workout on the weekend!  Long work days and busy schedules have produced a breed of exercisers nicknamed weekend warriors.   Learn how weekend warriors get the most of their exercise time and avoid injury!


Tips for weekend warriors to help avoid injury:


Warm up

Try walking¸ jogging, or biking at a moderate pace, or do lunges and shoulder circles to get your muscles warm.


Don’t stretch cold muscles

Don’t stretch until your muscles have warmed up.  Wait until after your workout or until after muscles are warmed up and then stretch.


Don’t overdo it

If you are not exercising regularly, you should avoid pushing yourself too hard.  Listen to your body and stop or ease up when you need to.


Know when to stop

If you feel pain, stop exercising immediately.  Don’t try to exercise through the pain.



Try these fun ways to exercise this weekend


Water activities

Summer weekends are perfect to try something new and fun like kayaking, canoeing, or paddle boarding.  Check your local community center, college, or university for an inexpensive resource to rent recreation equipment for the day.  Burn approximately 375 calories per hour during a moderate steady speed of kayaking or canoeing.  Or take your calorie burning up a notch and try paddle boarding and burn 500 to 700 calories per hour.


Get out and enjoy nature

Take advantage of your surroundings. Many outdoor activities are inexpensive and require little equipment or no equipment. Hiking is one great way to get a workout while you enjoy nature and burn up to 400 calories per hour.


Local community events

Many communities host 5K runs, trail runs, and mountain biking tours during the summer months. These events are great ways to get out and enjoy some exercise while you socialize.


Bring your inside exercise activities outside

Yoga, Pilates, and Tai Chi are just a few examples of activities typically done inside that require very little equipment and can easily be done outdoors. Doing these activities outside allows you to enjoy the fresh air, beautiful scenery, and nature while you exercise.


Organize a neighborhood game

A great opportunity for you to get to know the people who live on your street while you get your exercise on.  Try getting a group together for a game of sand volleyball or basketball.  You will burn almost twice the amount of calories playing a game of basketball versus shooting hoops.


Go for a bike ride

Now that the weather is nice, get out and enjoy the trails on your mountain bike.  Or enjoy a weekend bike ride through your neighborhood.  Mountain biking is great for firming up your biceps, butt, and thighs while you burn 500 to 600 calories per hour!


Arrange a weekly walk with your friends

If you don’t have time to exercise during the week you probably don’t have time to catch up with friends.  Try mixing exercise and socializing by making a weekly date with a group of friends for a walk or hike.



Health Contributor at Creative Bioscience
I always look forward to expressive my passions in life to others and helping people make lasting changes. I live a busy life like the rest of us with kids, work, and everything else that can get in the way. Making time for exercise, and making good decisions about what we eat can often be a challenge. We sometimes lack the motivation and momentum to make lasting changes in our lives. I've been fortunate enough to really get my life in order and have some simple strategies to help you do the same. Mel's favorite product is Garcinia Cambogia 1234
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