Weekly Workout Schedule

At-Home Workout Schedule 

Working out at home or at the gym, it’s always better to have a plan. Our Exercise Physiologist, Lex, created a simple schedule any fitness level can use! In case you want to change up days or workouts – here are here general guidelines for cardio and strength workouts:

Cardio 3 times a week 

  • 30-60 minutes low to moderate 
  • 15 minutes of vigorous (HIIT)

Strength/Resistance 2-3 times a week 

  • 8-12 exercises
    • High reps=muscle endurance 
    •  Low reps= muscle building


If you don’t know where to start, or need some guidance in your workout routine; Lex, suggests this simple schedule. We have provided a handout that lays out this schedule for you to fill in each week.

Monday Cardio/HIIT
Tuesday Strength 
Wednesday Cardio/HIIT
Thursday Strength 
Friday Cardio/HIIT
Saturday Rest 
Sunday Yoga/Stretch 


Not sure what to do for cardio, strength or yoga days?? We have free workouts on our Facebook, and Youtube. Plus if you are in our Proximal50 @ Home Facebook page – you get access to exclusive workouts, and wellness tips – including grocery list + recipes!


Download your Workout Schedule, here. 


P.s. – if you don’t want to come up with your own schedule, try working with a personal trainer! They do the thinking for you, you just have to put in the work 😉