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Workout Plan for Working Women

Workout Plan for Working Women

Working full-time and still managing time to work out feels like being a Wonder Woman. Because it’s a 9 to 5 job actually it’s a 9 to 6 job for most of you women out there. If it takes 1-2 hours for travelling then it becomes a 9 to 8 job. When you spend 11 hours every day working and commuting, neither there is time nor energy left for a workout.

Workouts are necessary for everyone doing desk jobs or field jobs. But the real problem is how do you manage time for doing workouts? Worry not here I am going to explain everything from workout plans to managing different workouts throughout the day so that you can manage time for fun workouts.

How to Make a Workout Routine for Working Women?

As a working woman, it can be challenging to find time for exercise amidst your busy schedule. 

However, with proper planning, you can incorporate easy workouts into your daily routine. Here’s how you can do that: 

  1. Determine your fitness goals: To create a workout plan for yourself, first you need to determine your fitness goals. Whether you want to improve cardiovascular fitness, build strength, lose weight, or enhance overall well-being, understanding your objectives will help shape your workout routine. Try to be active for at least 150 minutes a week. 
  2. Schedule your workouts: As I have mentioned above, as per WHO’s recommendation you should indulge yourself in easy-to-moderate exercises for at least 150 minutes a week. Now try to break down these 150 minutes in 7 days. 
  3. Start a morning exercise routine: You can put 15-20 minutes in the morning for jogging, yoga or stretches. This will give a kick start to your day, and you will feel more energized. 
  4. Utilize your breaks: Take short breaks of 5-10 mins for a quick brisk walk. You can climb up and down stairs too to increase your heart rate. Even you can utilise your lunch break for a quick walk. Utilize your breaks
  5. Go for a walk after dinner: After having dinner go for a short walk with your partner. Walk for at least 30 minutes, start with a slow pace and gradually increase the speed. 
  6. Dedicate each day to different workouts: Doing the same workout every day won’t be effective for your body and well-being. Rather dedicate each day of the week to different exercises. Like Monday for cardio, Tuesday for strength, and Wednesday for core strengthening, etc. This way you can make your body react positively for every workout.

Day 30-minutes Workout
Monday Cardio
Tuesday Core training
Wednesday Leg day
Thursday Upper body workouts
Friday Badminton /Tennis/Cricket/Swimming/ Dance
Saturday Yoga 
Sunday Rest

Type of Exercises 

Cardiovascular exercises: Choose activities that elevate your heart rate and increase your breathing. Options include brisk walking, jogging, cycling, swimming, dancing, or aerobic classes. Aim for 30 minutes of moderate-intensity cardio on most days of the week.

Strength training: Incorporate exercises that target major muscle groups, such as squats, lunges, push-ups, planks, and weightlifting. You can use free weights, resistance bands, or bodyweight exercises. Aim for at least two strength training sessions per week, focusing on different muscle groups each time.

Flexibility exercises: Stretching exercises help improve flexibility and prevent injury. Consider activities like yoga, Pilates, or simple stretching routines. Dedicate 10-15 minutes after each workout session for stretching.

Things That Can Boost Your Performance

  1. Find a workout buddy: Having a workout partner can provide motivation and make exercising more enjoyable. Coordinate with a colleague or friend to exercise together during lunch breaks or after work.
  2. Stay consistent and be flexible: Consistency is key when it comes to fitness. Stick to your workout plan as much as possible, but also be flexible and willing to adjust if unexpected work demands arise. Remember that even short workouts are better than no workouts at all.
  3. Prioritize self-care: Along with exercise, prioritize self-care practices such as getting enough sleep, eating a balanced diet, and managing stress. These factors contribute to your overall well-being and will enhance the effectiveness of your workout routine.


Creating workout routines for working women is easy but sticking to them is hard. The trick is to start slow and stick to it. If you have difficulty working out on weekdays, utilize your weekends. Because taking care of yourself is so crucial for you and your family. If it is too hard to manage, ask your family for help. 

Aparna Pal

Aparna Pal

Content Writer at Clovia
Senior Executive Content Writer
Aparna possesses a master's degree in computer application; however, her interests lie more in the realm of fashion and lifestyle. She is a Senior Content Writer at Clovia and brings more than 4 years of experience in the lingerie, fashion, and beauty industry. She is dedicated to empowering women by providing them with the necessary knowledge about their bodies, lingerie, and lifestyle.
Aparna Pal


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