The Best Workout for Once a Week

Struggling to stay fit and healthy with a jam-packed weekly schedule? You don’t have to sacrifice your wellbeing for success – discover the best workout for once a week and get back on track.

Quick facts: Best Workout For Once A Week

  • ✅ Doing low volume and high-intensity training is one of the best workouts for someone who only has once a week to work out (Source: Men’s Journal).
  • ✅ Moderate-intensity workouts that last 45 minutes to an hour are the most beneficial for someone who can only exercise once a week (Source: Healthline).
  • ✅ Resistance exercises involving weights and bodyweight exercises can be combined to create a great once a week workout routine (Source: POPSUGAR).
  • ✅ Including aerobic exercises such as running or cycling can strengthen the heart, lungs, and muscles for the most productive once a week workout (Source: Verywell Fit).
  • ✅ Adding compound exercises, such as squats or burpees, to a once a week routine can increase strength and endurance (Source: American Council on Exercise).
  • Introduction

    Exercising is a great way to stay healthy and fit, but sometimes it’s hard to find the time. That’s why doing a once-a-week workout is beneficial. By dedicating just one day to working out, you’ll get the same health benefits as if you worked out for an entire week!

    This article will discuss the best workout for once a week and how to maximize your results with this limited time frame. We will review the different types of workouts that can be done in one session and provide tips on how to make sure you get the most out of your weekly workout. With proper planning and execution, you can still achieve a great level of fitness with just one day of exercise each week!

    Benefits of Working Out Once a Week

    Working out once a week can be a great way to stay fit without overcommitting yourself. Not only is it convenient, but it can also be beneficial. Working out once a week can improve your overall health and fitness as well as help you to burn calories and gain muscle.

    Let’s take a closer look at the advantages of working out once a week:

    • Improves overall health and fitness
    • Helps to burn calories
    • Gains muscle

    Improved Mental Health

    Working out even once a week can have many benefits for your mental health. Exercise increases brain chemicals (endorphins) that make you feel happier, reduces stress and symptoms of depression, builds self-confidence and leads to better self-control. Working out also can give you more energy, clarity of thinking, improved concentration and increased productivity.

    Furthermore, exercising at least once a week can also contribute to developing healthy habits that could lead to improved physical health in the long run. Additionally, regular exercise can help with sleeping patterns and avoiding sleeplessness.

    These physical and mental health benefits of regular exercise make it worth finding time for a workout even once a week!

    Increased Strength and Stamina

    Increasing your strength and stamina is an important benefit of working out once a week. Strength training helps build muscle mass which increases your capacity to perform physical activities. Strength training also helps protect the bones, ligaments, and tendons from stress and injury by building stronger connective tissues. Additionally, regular strength training helps you burn more calories throughout the day because muscle requires more energy to maintain than fat does.

    Regular exercise helps improve cardiovascular health by increasing heart rate and circulation. Working out once a week can help you develop stamina by building endurance—the ability to sustain physical activity for an extended period of time without getting tired too quickly. This increased stamina can help you complete tasks that require longer lengths of time or higher levels of intensity with greater ease.

    Weight Loss

    Working out just once a week has tremendous health benefits, including weight loss. When you exercise, you not only burn calories that lead to fat loss, but also boost your metabolism by increasing muscle mass. Increased muscle mass means more calories burned at rest. A moderate exercise program – like walking for 30 minutes four times a week – can help you reach a healthy weight over time. Even if you only have time for one workout a week, this is enough to maintain your current level of fitness and prevent future weight gain.

    To achieve fat loss goals and lose weight faster, it is recommended to aim for two or three 30-minute workouts per week with moderate-intensity aerobic activity such as brisk walking or jogging. In addition to cardio exercises, include strength training at least twice per week too – this will help to further boost your metabolic rate and promote healthy long-term maintenance of your ideal body composition.

    Recommended Workouts

    Working out once a week can have significant health benefits, such as increased energy, improved mood, and reduced stress. However, it can be difficult to find the right exercises that are suitable for your goals.

    Let’s review some recommended workouts to help you get the best results from your once-a-week workout sessions:

    High-Intensity Interval Training (HIIT)

    High-intensity interval training (HIIT) is a type of aerobic exercise that alternates between intense bursts of exercise and brief recovery periods. HIIT typically involves intervals of 20–60 seconds of intense work followed by 10–30 seconds of rest.

    This type of workout is frequently used by athletes and advanced exercisers, but it can also be modified for beginners. HIIT workouts can be tailored to your fitness level, making them accessible to all types of exercisers. High intensity exercises involve using the body’s maximum capacity and working up to 6 or 7 out of 10 on the exertion scale.

    This type of training can help improve both aerobic and anaerobic fitness as well as build muscular strength, endurance, and power. HIIT can also burn more fat in a shorter amount of time than other traditional forms of physical activity.

    Resistance Training

    Resistance training (also known as strength training) is a type of exercise that involves using resistance from free weights, weight machines, or bodyweight in order to increase your muscle strength and endurance. Resistance training also helps you burn calories and improve overall fitness. When done properly with the right amount of intensity and repetition, it can be an effective way to build muscle.

    When resistance training is done on a weekly basis, it’s best to focus on a particular muscle group, such as the core or legs, for one day each week. This allows you to target each area more efficiently and effectively. Additionally, if you’re looking for a total-body workout, circuits can be used so that multiple muscle groups are trained in one session.

    It’s important to make sure that you vary your exercises and sets/reps in order to avoid boredom and ensure progress over time.


    Cardio is a great way to get in shape if you only have time to work out once per week. Depending on your goals, you can include a wide range of activities into your cardio workouts. Examples of cardio exercises include running, biking, swimming, and even dancing. Beginners should start out at lower intensities and then increase their intensity as they become more comfortable with the activity.

    If you find yourself bored with traditional forms of cardio, try something new like kickboxing or Zumba classes to mix things up. Cardiovascular exercise is an important part of staying healthy and should not be neglected even if you’re working out only once per week.


    If you’re working out only once a week, it’s important to make sure you’re doing it right. Choose exercises that target multiple muscles at once and focus on compound movements. Make sure to do plenty of stretching before your workout to prevent injuries and help your muscles perform better, as well as after your workout for recovery. Alternating between weight training and cardio will help ensure that you get the best out of your once-a-week workout sessions.

    Remember, consistency is key! Making small changes over the long term will give you the best chance of success in achieving your fitness goals.

    FAQs about: Best Workout For Once A Week

    Q. What is the best workout for once a week?

    A. The best workout for once a week is a full body workout. This should include exercises for all the major muscle groups such as chest, back, legs, and shoulders. You can also incorporate exercises for your core and smaller muscles. You should aim to do a mix of strength and cardiovascular exercises, as this will give you the best results.

    Q. How long should my workout be?

    A. Your workout should last between 45 minutes to an hour. You should aim for a mixture of strength and cardiovascular exercises, with a focus on strength exercises. This will help you build muscle and burn fat.

    Q. What type of exercises should I do?

    A. You should aim to do a mix of compound exercises, such as squats and deadlifts, and isolation exercises, such as bicep curls and tricep extensions. You should also incorporate cardiovascular exercises such as running, swimming, or cycling.

    Similar Posts