The Best Workout to Get Back on Track After a Cheat Day

Are you feeling guilty and sluggish after a cheat day? You don’t need to worry; the best workout to get back on track is here! With this guide, you can easily get your energy and motivation levels up, and get back to your regular fitness routine!

Quick facts: Best Workout For After A Cheat Day

  • ✅ High-intensity exercise is the best workout for after a cheat day – American Council on Exercise
  • ✅ Eating a healthy, balanced meal after a cheat day can help with the recovery process – NHS
  • ✅ A moderate-intensity workout is recommended to help burn the extra calories consumed during a cheat day – Mayo Clinic
  • ✅ A combination of aerobic and strength-training exercises is beneficial for recovery after a cheat day – Harvard Medical School
  • ✅ A combination of cardio and resistance training can help improve metabolism and burn fat quicker – Aaptiv Fitness

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It can be easy to fall off track, especially if you have cheated on your diet. But don’t beat yourself up! Getting back on track after a cheat day is possible with the right mind set and the right workout. In this article, we will look at the best workout to help you get back on track after a cheat day. Let’s get started!

Benefits of Exercise

Exercise is an important part of a healthy lifestyle. Regular exercise can help you to lose weight, improve your physical and mental health, and even reduce stress levels. There are many types of exercises that can be done, ranging from aerobic activities to strength training for building muscle mass.

Exercise has multiple benefits for your body and will help you to maintain a healthy weight and stay strong. Regular exercise increases your endurance and ability to perform daily activities, allowing you to feel more energized throughout the day. Additionally, it reduces the risk of developing chronic diseases such as heart disease or diabetes.

Furthermore, exercise helps to improve cognitive function by increasing blood flow to the brain which aids in memory formation and recall. Lastly, exercise has been shown to help reduce stress levels due to the release of endorphins in response to physical activity.

Challenges of Getting Back on Track

Getting back on track after a cheat day can be a challenge. After going off plan, it’s hard to stick to healthy eating and exercise habits that you had formed. You may feel sluggish and unmotivated to exercise, unsure of where to start.

In order to get back on track after a cheat day, you have to be committed and consistent with your nutrition and physical activity. This will help you get in the right mindset for your workouts and ensure that your eating habits are in line with your goals.

The best workout for getting back on track after a cheat day is one that emphasizes both strength training and high-intensity interval training (HIIT). Strength training helps build lean muscle mass while HIIT increases endurance, burns fat, and boosts metabolism after an off-plan day. Combining the two workouts creates an effective plan that gives you the most bang for your buck.


Cardio is an effective way to get back on track after a cheat day. It can help you burn more calories, increase your endurance, and kickstart your metabolism. Cardio can also help you improve your physical conditioning and energy levels. Let’s discuss the benefits of incorporating cardio into your workout routine after a cheat day.

Types of Cardio

When it comes to cardio, there are a variety of types you can try. Each type has its own pros and cons and some may work better for certain individuals or goals than others. The most popular forms of cardio include:

  • Running
  • Swimming
  • Biking
  • HIIT (high intensity interval training)
  • Walking
  • Rowing
  • Stair climbing

Cardio exercises provide various physical advantages such as increased heart rate and oxygen intake as well as increased metabolism rate which leads to more calories burned and fat loss.

When the goal is to get back on track after a cheat day, it’s important to select an effective cardio workout that will keep you motivated while also providing maximum results. One of the most effective forms of cardio is HIIT because it pushes your body hard in short bursts of time which makes for a great intense workout that will get your heart rate up quickly and help you burn more calories in less time than any other type of cardio. Additionally, running or jogging are also great options for burning fat quickly as they are high intensity workouts that require you to push your body hard in order for them to be effective.

Benefits of Cardio

Cardio is one of the best forms of exercise for getting back on track after a cheat day. Cardio refers to any sort of physical activity that raises your heart rate and increases your breathing rate, such as running, biking, walking, swimming, or even dancing.

Cardio has umpteen benefits including improved cardiovascular fitness and endurance, increased metabolism, decreased risk of developing chronic diseases like diabetes Type II and hypertension; increased mood and mental well-being; improved muscle strength; and improved joint mobility.

In addition to helping you get back on track after a cheat day, regular cardio workouts also help reduce stress levels by releasing endorphins. With all these benefits in mind it is easy to understand why cardio is one of the best types of exercise for overall health.

Strength Training

Strength training is a great way to get back on track with your fitness routine after having a cheat day. Strength training not only strengthens and tones your muscles, but it also increases your overall energy level and can help you build lean muscle mass.

Let’s explore how strength training can help you achieve your fitness goals after a cheat day:

Types of Strength Training

Strength training is a type of physical exercise that aims to improve the strength and endurance of muscles, bones and joints. It utilizes weights and/or bodyweight exercises to improve muscle size, strength, power and bone density. Strength training can also help improve stability and balance, as well as reduce the risk of injury.

There are several types of strength training exercises that can be done with weights or bodyweight. Examples include:

  • Squats
  • Lunges
  • Push-ups
  • Planks

Additionally, there are also several different forms of resistance training such as weight lifting machines, ropes or bands called resistance bands. Strength training can also be done with a partner for increased safety and improved motivation. It is important to understand proper form when performing any type of exercise to avoid injury or fatigue.

Benefits of Strength Training

Strength training is an important part of any exercise regimen. It not only builds muscle and improves overall physical strength, but it can also help to reduce the risk of injury, strengthen bones and encourage a healthy lifestyle. Moreover, strength training also comes with numerous psychological benefits, including improved self-confidence, stress relief and better self-image.

In addition to building muscle, strength training helps the body burn more calories during and after workouts. The more muscle you have, the more calories you can burn while exercising and at rest. Strength training also has been shown to increase metabolic rate so that you can continue burning calories long after your workout is over. Lastly, strength-training exercises may be done at home or in the gym with minimal equipment using your own body weight as resistance or with light weights or other types of resistance equipment for added intensity.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a great way to quickly get back on track after a cheat day. HIIT consists of short, intense bursts of exercise followed by periods of rest or low-level exercise. This type of workout has numerous benefits and has been proven to be very effective in burning fat while keeping the muscles toned.

Let’s look at why HIIT is a great way to get back on track after a cheat day:

Benefits of HIIT

High-Intensity Interval Training (HIIT) is a type of cardiovascular exercise which involves intervals of intense exercise followed by intervals of rest. This style of training is an incredibly effective way to get back on track after a cheat day, as it is an highly efficient and time-saving way to burn calories and get back on track.

The benefits of HIIT are numerous, ranging from improved cardiovascular health, increased metabolic rate, improved muscle endurance and strength, weight loss and sculpting, improved glucose metabolism and increased fat burning capacity. HIIT also allows for faster recovery times due to the short bursts of intense activity followed by rest periods. These short bursts help too much adrenaline from building up in your body which can lead to fatigue or burnout. Additionally, since intensity levels are kept high throughout the workout, HIIT workouts are significantly shorter than traditional cardio exercises such as running or biking; this makes them ideal for those with busy schedules who want to get back into shape quickly.

HIIT Workout Routine

High-intensity interval training (HIIT) is a type of exercise that combines short intervals of high-intensity exercise with short periods of rest. HIIT workouts are designed to push your body to its physical limits while still giving you occasional work breaks, which can help boost your performance and increase the amount of calories burned. HIIT is a great way to get back on track after indulging in a cheat day because it’s fast and efficient. You can complete an entire routine in just minutes, burning hundreds of calories in the process.

Common exercises used during HIIT include burpees, jumping jacks, mountain climbers, squats, and more. To add intensity to each workout, you can use kettlebells, weights machines or your own body weight as resistance – or even increase the speed of your movements or reps. Regardless of what exercises you choose for your HIIT routine be sure to pace yourself and pay attention to form throughout each move – it will help you get the most out of each workout!


After a cheat day, when you’re feeling unmotivated to continue with your workout routine, a recovery-focused workout can be a great way to help you get back on track. This type of workout is designed to help you build strength, restore energy, and recover from the indulgences you enjoyed the day before. Let’s look at the best recovery-focused workouts you can do to help you get back on track:


Stretching is an important part of your post-cheat day recovery routine. After a cheat day, your body may feel sore and tight from all of the indulgences you’ve just consumed. Stretching helps to improve your flexibility, increases the blood circulation in your muscles and prevents many common injuries.

Try some basic stretching at home either with a resistance band or some yoga poses that focus on opening up tight areas such as the hips, shoulders and chest. If you’re not confident with stretches yourself, look for a qualified yoga instructor or personal trainer to help guide you through appropriate stretches specifically designed for after cheat days. This can help prevent any injuries due to overstretching or fatigue caused by improper form of stretching.

Additionally, regular stretching will make it easier for you to:

  • Hit the gym next time
  • Burn off those extra calories!

Foam Rolling

Foam rolling is a type of self-massage used to target areas of muscle soreness, tightness, or injury. It involves rolling a soft foam cylinder over various parts of the body to reduce tension in the muscle and fascia – the connective tissues that surround muscles. Foam rolling can help reduce soreness after a workout, improve range of motion and flexibility in areas with tightness, and promote healing and recovery from injuries.

When used after a cheat day – where unhealthy or sugary foods are consumed – foam rolling can be an effective way to get your body back on track. Foam Rolling helps restore your body’s natural balance and improve overall health and wellbeing by improving circulation and reducing tension in tight muscles. Additionally, incorporating foam rolling into your post-cheat day workout regimen can help you burn additional calories so that you don’t feel guilty about giving into temptations!

Sleep and Nutrition

Sleep and nutrition are two important factors when it comes to getting back on track after a cheat day. Getting enough sleep is essential for muscle recovery, so ensure that you are getting at least seven to eight hours of quality sleep each night. For optimal muscle recovery, try to get at least one full night off from exercise every week in order to give your muscles an opportunity to rest and repair.

Adequate nutrition is also necessary for optimal recovery after a cheat day. Eating a balanced diet with plenty of protein can help your body repair and rebuild muscles, as well as boost your immune system. Aim for foods that are high in vitamins, minerals, and antioxidants – such as spinach, broccoli, kale, sweet potatoes, eggs and lean proteins like fish or chicken – in order to provide your body with the nutrients it needs for optimal post-workout recovery.

FAQs about: Best Workout For After A Cheat Day

Q: What kind of workout should I do after a cheat day?

A: After a cheat day, the best kind of workout to do is either a HIIT (High Intensity Interval Training) or a circuit style workout. These types of workouts can help you burn calories quickly and get your metabolism back up to speed.

Q: How long should a workout last after a cheat day?

A: A workout after a cheat day should last for about 30 minutes. This is enough time to get your heart rate up, burn some calories, and get your metabolism back on track.

Q: What kind of exercises should I do after a cheat day?

A: After a cheat day, exercises that are great to do are burpees, mountain climbers, jumping jacks, squats, lunges, and push ups. These exercises will help you burn calories quickly and get you back on track.

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