how to create a workout routine

If just the thought of creating a workout routine makes you break out in a sweat, then read on my friend! I’m going to break down the exact process I use to create my workout routines each week. Whenever I fall off the workout-wagon, it’s because I haven’t been sticking to this plan. We are all so busy, workouts don’t just happen. And when you carve out the time, you want to make sure you are getting the most out of it, right?

step one

Before you jump into trying to create a workout routine, write down your goal.

For example, maybe you always wanted to do 5 pull-ups, or run a mile (or 5), or tone your bum…the options are endless. The point is to pick a goal that means something to you and try to get specific. Take a moment to picture what you would be super proud of yourself for and then make sure it’s reasonable. You can always build on this goal but if it’s too huge it’s overwhelming, not motivating.

tank | similar shorts | planner

step two

This may sound obvious or basic, but the next step if you want to create a workout routine that is sustainable is planning it out. It doesn’t matter how great your actual workout is if you can’t get it done, right?

At the beginning of the week, I plan out exactly what days and times I will workout. Since you already have your goal in mind, it’s much easier to decide how you want to allot your time.

For me, I know it’s realistic to plan a workout 4-6 days per week for varying amounts of time. Sometimes it’s just 20 mins, sometimes I have an hour available! However, if I don’t get it done before noon there is a good chance my time will get crowded out by the rest of the day.

Here’s a few examples of what some of my actual workout plans have looked like:

Goal: create a workout routine to improve endurance running.

• day 1: 30 min interval run plus 10 minutes of core
• day 2: 30 min full body HITT workout
• day 3: 30 min tempo run interval run plus 10 minutes of core
• day 4: 30 min full-body HITT workout
• day 5: 30 min hill run
• day 6: low impact workout (pilates/walking/bike/swim)
• day 7: rest
• every evening: 10 minutes of stretching before bed

Goal: create a workout routine to do 10 pullups.

• day 1: 30 min upper body workout with “pullup finisher” (negative pullups, pullup hold, assisted pullups) and 25 min cardio
• day 2: off
• day 3: 30 min lower body workout with “pullup finisher” and 25 min cardio
• day 4: off
• day 5: 30 min full-body workout with “pullup finisher” and 25 min cardio
• day 6: low impact workout (pilates/walking/bike/swim)
• day 7: off
• every evening: 10 minutes of stretching before bed

These are just some ideas to help you start planning. You don’t have to work out 7 days a week to get results! The point is to write out your plan and stick to it. When I don’t do this, my workouts likely won’t happen (at least consistently) and if they do, they aren’t as high quality. It ends up being discouraging and that’s what we are trying to erase here, right? It doesn’t come easily so let’s get rid of any barriers!

step three

Pick your location and identify your equipment.

You don’t need a gym – just need a small space, sneakers, and a mat (or even just a towel!) and you can get a fantastic workout! But, if you are looking to create a very basic, budget-friendly, and effective home gym I recommend a mat, mini bands, resistance bands, medicine ball, and swiss ball. You can do SO MUCH with those 5 things!!

Location is especially important to consider for cardio. I love having a few different spots to keep it interesting – one is a hilly neighborhood and one is flat.

If you’re unsure where to go, take a drive or check out the app Map My Run. You can plan your route or search routes other users created.

tank | similar shorts | similar medicine ball

step four

Here’s the fun part! This is where you actually create your workout routine. Now you know what you want to work on based on your goals, you know how much time you can devote to it, and you have in mind what resources you have.

Pinterest, YouTube, and Instagram are LOADED with free content. A few free and paid apps I have tried and love are the Nike, Peloton, and Sweat. I love finding workouts on Pinterest and have a whole section devoted to fitness, make sure to follow me there to get some weekly inspo! If you are a beginner, it’s very important to use resources that show you correct form.

Here are a few things you can check out for free content to get you inspired and going!

• IG @madelline_moves
• IG @kayla_itsines
• IG @deliciouslyfitnhealthy
• IG @besshcarter
• YouTube: balletbeautiful (love the swan arms – DEAD! lol)
• YouTube: bohobeautiful (great pilates style workouts!)
• YouTube: Popsugarfitness (a little bit of everything)
• YouTube: BodyRock TV (workouts that will make you SWEAT in 15 min!)

Some tips to keep it interesting:

• try TIME based instead of REP based workouts. For example, choose 8 exercises to do for 1 min each, repeat the circuit 3 times for a 24 minute workout!
• mix in cardio moves (like burpees, jumping jacks, jump squats, moutain climbers, etc.) to keep your heart rate up.
• try a LADDER style workout: pick 3-5 moves and repeat them 10 times each, then 9 reps, then 8 reps, 7, 6…..all the way to 1 of each. It’s harder than it seems!
• For outdoor intervals, download a tabata timer app. It will beep at whatever interval you set, so you can use it as a cue to change your pace. It’s like running with a coach and can give you that little nudge when it’s time to step it up a notch.

So what do you think? Any things you would like to try? If you know someone who would like this, please share! And if you haven’t already, make sure to follow me on Pinterest, Instagram, and on the LIKEtoKNOWit app to keep in touch!

Thank you so much for reading, and see you soon!

xo, rae