When I think about staying fit and healthy, I know it’s not just about doing one kind of exercise all the time. Our bodies need variety to work well, stay strong, and feel good. That’s why I always aim to include three key types of movement in my week. These aren’t just about losing weight or building muscles—they’re about giving your body everything it needs to thrive. If you’re wondering how to structure your week with just 3 workouts a week, I’ve got you covered.

Let’s dive into these three forms of movement and why they’re so important.

1. Strength Training: Build a Stronger You

Strength training is one of the best ways to keep your body strong and capable. I like to think of it as building a solid foundation for everything else I do. When I lift weights or use my body weight in exercises like squats or push-ups, I’m helping my muscles grow and stay strong.

Why Strength Training Matters

• Builds Muscle: When I work my muscles, they get stronger and more toned. This helps with everyday tasks, like carrying groceries or playing with kids.

• Boosts Metabolism: Did you know that muscle burns more calories than fat? That means the more muscle I build, the more my body burns energy, even when I’m resting.

• Protects Joints: Strong muscles support my joints, helping me avoid injuries.

How to Get Started

You don’t need to spend hours at the gym to see results. With just 3 workouts a week, I can add a simple strength routine to my schedule.

• At-Home Ideas: Bodyweight exercises like squats, lunges, and push-ups are great if you’re just starting.

• Using Weights: If you have dumbbells, try moves like bicep curls, deadlifts, or shoulder presses.

• Time-Saving Circuits: I love combining moves like squats, push-ups, and planks into a quick 20-minute circuit.

2. Cardio: Keep Your Heart Healthy

Cardio is all about getting my heart pumping and my blood flowing. It’s not just about running—it’s anything that makes me breathe harder and gets my heart rate up. I know cardio is important for keeping my heart healthy and boosting my energy levels.

Why Cardio is Essential

• Improves Heart Health: Cardio strengthens my heart and helps it pump blood more efficiently.

• Burns Calories: When I move more, I burn more calories, which helps me manage my weight.

• Increases Stamina: Regular cardio makes it easier for me to keep up with long days or active weekends.

Fun Cardio Options

Sometimes, the idea of traditional cardio, like running on a treadmill, can feel boring. That’s why I like to mix things up.

• Walking: A brisk walk around my neighborhood or a park is an easy way to get cardio in.

• Dancing: Turning on my favorite playlist and dancing in my living room always puts me in a good mood.

• HIIT Workouts: High-intensity interval training (HIIT) combines short bursts of intense activity with rest. It’s quick and effective!

3. Flexibility and Mobility: Move Freely and Without Pain

Flexibility and mobility are things I can’t ignore if I want to feel good in my body. Stretching or practicing movements that improve my range of motion helps me stay pain-free and enjoy all the other workouts I do.

Why Flexibility and Mobility Matter

• Prevents Stiffness: Stretching keeps my muscles loose and helps me avoid feeling tight after a long day.

• Improves Posture: When I work on my flexibility, it’s easier to stand tall and avoid slouching.

• Supports Recovery: After a tough workout, stretching helps me recover faster and feel less sore.

Simple Ways to Improve Flexibility and Mobility

• Stretching Routines: I love doing stretches like forward folds, butterfly stretches, or child’s pose.

• Yoga: Yoga is one of my favorite ways to stay flexible while also calming my mind.

• Foam Rolling: Using a foam roller on my legs, back, and shoulders feels amazing after a workout.

How to Combine These Movements in 3 Workouts a Week

I know life can get busy, and sometimes fitting in 3 workouts a week feels like a challenge. But it’s totally doable if I plan ahead and combine these movements into my routine.

Workout Plan Example

Here’s how I like to structure my week with all three types of movement:

Workout 1: Full-Body Strength Training (30-45 minutes)

• Warm up: 5 minutes of light cardio (like jogging or jumping jacks)

• Squats (3 sets of 10 reps)

• Push-ups (3 sets of 8-10 reps)

• Dumbbell rows (3 sets of 10 reps per arm)

• Plank hold (3 rounds of 20-30 seconds)

• Cool down: Stretching for 5-10 minutes

Workout 2: Cardio and Core (30 minutes)

• Warm up: 5 minutes of walking or dancing

• HIIT: 30 seconds of work, 30 seconds of rest (repeat for 15-20 minutes)

  • Jumping jacks

  • High knees

  • Burpees

  • Mountain climbers

• Core moves:

  • Bicycle crunches (3 sets of 15 reps per side)

  • Leg raises (3 sets of 12 reps)

• Cool down: Stretching

Workout 3: Yoga or Mobility Focus (30-45 minutes)

• Start with gentle yoga flows like cat-cow, downward dog, and warrior poses

• Spend extra time on areas that feel tight, like my hamstrings or shoulders

• End with deep breathing or meditation for relaxation

Tips to Stay Consistent

When I stick to my routine, I feel stronger, healthier, and more confident. Here are some tips that help me stay on track:

• Schedule It: I treat my workouts like appointments I can’t miss.

• Keep It Fun: Trying new activities keeps me excited about moving my body.

• Listen to My Body: If I feel tired, I adjust my workout to something lighter, like yoga or a walk.

Why Rest and Recovery Are Just as Important

I know it’s easy to focus on workouts, but I’ve learned that rest and recovery are just as crucial for my overall fitness. When I give my body time to heal and recharge, I can get stronger, feel better, and avoid injuries.

What Happens During Recovery?

Recovery is when my body does the real work of building strength and repairing muscles. During a workout, I’m actually creating tiny tears in my muscle fibers. It’s during rest that these fibers repair and grow stronger.

If I skip rest days or overdo it, my body doesn’t get the time it needs to recover. That can lead to burnout, fatigue, or even injuries that set me back.

How to Make the Most of Recovery

• Sleep: Getting enough sleep is one of the best things I can do for my body. I aim for 7-9 hours a night to let my muscles repair and my energy levels restore.

• Active Recovery: On rest days, I like to keep moving gently with activities like walking, light yoga, or even stretching. It helps me stay loose without overworking my body.

• Hydration and Nutrition: Drinking plenty of water and eating foods rich in protein and healthy carbs fuel my recovery. Foods like eggs, chicken, quinoa, sweet potatoes, and leafy greens are staples for me.

The Mind-Body Connection in Fitness

When I talk about fitness, I know it’s not just about what my body can do. My mental and emotional well-being are just as important. Exercise has a powerful impact on my mood and stress levels, which is why I love making movement a regular part of my life.

How Exercise Helps My Mind

• Reduces Stress: When I move my body, it helps lower my stress hormones like cortisol. A good workout leaves me feeling calm and clear-headed.

• Boosts My Mood: Exercise releases endorphins, which are like my body’s natural “feel-good” chemicals. That’s why I always feel better after moving, even if I start out feeling tired or cranky.

• Improves Focus: When I stay active, I notice I’m able to focus better on my daily tasks. It’s like my brain gets a workout too!

Mindful Movement Practices

Sometimes I like to add a mindful element to my workouts. This means paying close attention to how my body feels as I move. Here’s how I practice mindful movement:

• Focusing on my breathing during a yoga flow or stretch session

• Moving slowly and with intention during strength exercises

• Taking a quiet walk without distractions, just noticing my surroundings

How to Stay Motivated to Move

There are days when I don’t feel like working out, and that’s completely normal. But I’ve found a few ways to keep myself motivated and excited about staying active.

Find What You Love

One of the best things I’ve done is to explore different types of workouts to find what I enjoy. When I do something I love—like dancing, hiking, or a fun group class—I’m more likely to stick with it.

Set Small, Achievable Goals

Instead of focusing on big, long-term goals, I like to set small ones. For example, I might aim to complete three workouts a week or to try a new yoga pose. These little wins keep me motivated and feeling accomplished.

Create a Reward System

Sometimes, I treat myself when I reach a goal. It could be something small, like a new pair of workout leggings or even a relaxing bubble bath. These rewards remind me that my hard work is worth it.

Workout With Friends

When I feel unmotivated, having a workout buddy helps me stay on track. It’s fun to have someone to cheer me on, and it makes exercising feel more social.

Why Consistency Beats Perfection

One thing I’ve learned is that being consistent is way more important than being perfect. There are weeks when I miss a workout or when my routine feels off, and that’s okay. What matters is that I keep coming back to my fitness plan.

Building Healthy Habits

Consistency is all about building habits that stick. When I schedule my workouts, eat nutritious meals, and get enough sleep, it becomes easier to stay on track. Even small efforts, like a 10-minute stretch or a short walk, add up over time.

Listening to My Body

Sometimes, life gets busy, and I don’t have the energy for an intense workout. On those days, I listen to my body and do what feels right, even if it’s just a light stretch or a quick yoga session. It’s about staying active without pushing too hard.

Common Myths About Exercise

When I started my fitness journey, I came across a lot of myths that made things confusing. Here are some of the most common ones I’ve learned to ignore:

Myth 1: I Need to Work Out Every Day

Truth: Rest days are just as important as workout days. I’ve seen the best results when I give my body time to recover.

Myth 2: Cardio Is the Only Way to Lose Weight

Truth: While cardio burns calories, strength training is key for building muscle and boosting my metabolism. A mix of both works best.

Myth 3: Lifting Weights Will Make Me Bulky

Truth: Lifting weights actually tones my muscles and makes me look leaner. Women don’t typically bulk up unless they’re training very specifically for it.

Myth 4: More Exercise Is Always Better

Truth: Overtraining can actually hurt my progress. Quality matters more than quantity when it comes to workouts.

Tracking Progress Without Obsessing

I used to think progress only showed up on the scale, but now I know there are so many other ways to track my fitness journey.

Non-Scale Victories

• Feeling stronger when I lift heavier weights

• Having more energy throughout the day

• Noticing that my clothes fit better

• Seeing improvements in my flexibility or stamina

Using Journals or Apps

Sometimes, I like to write down my workouts or use an app to track my progress. It’s fun to look back and see how far I’ve come.

Celebrating Small Wins

Every step forward is worth celebrating. Whether it’s mastering a new exercise or completing a challenging workout, I remind myself to appreciate my efforts.

Incorporating Fitness Into Everyday Life

One of the best ways I’ve found to stay active is by weaving movement into my daily routine. It doesn’t always have to be a formal workout.

Sneaky Ways to Move More

• Taking the stairs instead of the elevator

• Parking farther away to get in extra steps

• Doing a quick stretch break while watching TV

• Turning chores into a mini workout, like squatting while folding laundry

Making Family Time Active

I love involving my family in fun, active activities. Going for a bike ride, playing tag at the park, or even having a dance-off in the living room makes fitness feel less like a chore and more like quality time.

The Role of Nutrition in My Workouts

I’ve learned that what I eat has a huge impact on how I feel during and after my workouts. Food is fuel, and it’s important to give my body the right kind of energy.

Pre-Workout Snacks

Before a workout, I like to eat something light that gives me energy without weighing me down. My go-to snacks include:

• A banana with a little peanut butter

• A handful of almonds

• A slice of whole-grain toast

Post-Workout Meals

After exercising, I focus on eating foods that help my muscles recover. Protein is key, so I might have:

• A smoothie with protein powder, spinach, and berries

• Grilled chicken with brown rice and veggies

• Greek yogurt with granola and fruit

By continuing to explore new ways to stay active, care for my body, and enjoy the process, I know I’m building a fitness routine that lasts. These three types of movement—strength, cardio, and flexibility—form the foundation of my weekly routine, and they help me feel my best every day.