How to Build a Balanced Workout Routine (Even When You’re Crazy Busy)

“I know I need to exercise, but where do I even start?”

Does that sound familiar? It’s tough enough finding time, but even harder knowing what to do when you finally do have a moment. The good news? Building a balanced workout routine doesn’t have to be complicated, even when you’re juggling a million things.

You want to get stronger, feel fitter, and take care of your health. But when it comes to creating a workout routine, the overwhelm kicks in. How many days should you work out? What exercises should you do? Do you need cardio, strength training, or both? It’s a lot to figure out, especially when time isn’t on your side.

People often jump into exercise without a plan. They do random workouts that lack structure and balance. You may find yourself hitting the same exercises every time or neglecting major muscle groups and movement types. This can lead to plateaus, boredom, and even injury.

here’s how to create a weekly workout plan that covers all your bases, without feeling overwhelming:

Split Your Week Into Workout Types: To balance your routine, focus on three main categories:

Strength Training
Cardiovascular Training, and
Flexibility/Mobility Work.

Strength Training (2-3 days per week): Choose 2-3 days for strength work, focusing on compound movements that target multiple muscle groups at once. Your workouts should hit all major areas:

Lower Body: Squats, deadlifts, lunges.
Upper Body Push: Push-ups, bench presses, shoulder presses.
Upper Body Pull: Rows, pull-ups, deadlifts.
Core: Planks, Russian twists, leg raises. Keep reps moderate (8-12) and work through 3-4 sets of each movement.

Conditioning Training (at least 1 day per week): Your conditioning doesn’t have to be hours of running. Instead, pick what fits your time and energy level. Options could include:

High-Intensity Interval Training (HIIT): Quick bursts of intense exercise followed by short rests.
Steady-State Cardio: Running, cycling, or swimming at a moderate pace for 20-30 minutes.

Flexibility & Mobility Work (ideally 1 day per week): Set aside one or two days for mobility work or yoga. Flexibility training is key for recovery and keeping your body moving smoothly. Even 10-15 minutes of stretching post-workout or dedicated yoga once a week helps prevent stiffness and injury.
Rest & Recovery: Don’t skip rest days! They’re crucial for recovery and preventing burnout. Incorporate active recovery like walking or gentle stretching to keep your body in balance.

Our Method Works

At Evexia, our clients thrive by following simple, balanced routines that fit into their hectic schedules.

Take Bob, for example. By dedicating just three days a week to strength training with added elements of conditioning, he’s seen consistent progress in strength and endurance, improved his hockey game, AND gotten off all of his prescription medications--all while still working a full-time job.

You can do it, too!