How to Develop a Work Out Plan

Writing down your workouts will keep track of your fitness progress.

Get organized and pool all your resources to develop an effective workout regimen. A structured plan will help you create a safe workout that will challenge and inspire you. Performing a variety of exercises will make your workout less monotonous.

Things You'll Need

• Journal
• Pen

Instructions

1. Use your journal to schedule workouts in advance for the entire week. Stick to the schedule and keep it detailed. For example, Monday, Wednesday, Friday perform cardiovascular -- such as jog for 30 minutes. Tuesday and Thursday perform strength training -- such as push-ups, sit-ups and weightlifting.

2. Workout five days a week but focus on different muscle groups each day. Alternate your cardio and strength training to allow the muscles to heal and recover for maximum fitness results. In your exercise journal write a schedule that includes cardio and strength training on opposite days. List different cardio workouts or strength training exercises to choose from on those designated days. For example, cardio activities could be biking, swimming or jogging. Strength training exercises might include Pilates or small arm curl repetitions. Give yourself two "free days" to relax and let your body recover. Be proactive on your free days by organizing your workouts or researching different activities to incorporate into your fitness routine. Shoot hoops on the basketball court or visit the batting cages if you need to integrate something sports-related.

3. On the strength training days split up your weight training into different body sections. Focus on shoulders one day, then legs another and any other body sections you want to work on. The goal is to give you a whole body workout each week. Strength training with weights creates muscle which burns fat. An example of split body training is focusing on abdominals one day -- which are core exercises working your lower, middle and upper abs. Another day perform back and arm exercises using weights that work your upper and lower back muscles -- followed by tricep and bicep exercises.

4. Cardio workouts burn calories by getting your blood flowing. Start with 30 minute cardio sessions and add time as your fitness level increases. The routine can be dancing, jogging, walking, swimming or running. Choose an activity that you enjoy. Shooting hoops on the basketball court or going to the batting cages are also effective cardio exercises.

5. Choose workouts that are challenging to you but within your fitness limits.

References

• T Nation: How to Design a Damn Good Program
• Exrx: Exercise and Muscle Directory
• Fit Watch: Workout Planner

Resources

• Mayo Clinic: Fitness programs: 7 Tips for Staying Motivated