I recently did an Instagram post on this topic and a lot of you seemed to want to know more so I wanted to provide you with more info and guidance on how to stay fit and healthy while on a busy schedule.

I’m a single mum of one and I run my own business. I think it’s fair to say, I have my hands full most of the time. ;)

I’m currently in a phase where I’m able to get out for walks most days and do 3-4 resistance sessions per week! It really depends on how much sleep I’m getting – Cali, my 3 y/o is still hit and miss at night and sometimes I’m just too exhausted. But I feel like we’re doing better lately!

Tuesdays and Sundays are my rest days as I spend those full days with Cali. I prefer to work out when she’s not around. It’s just easier that way. If you know, you know. :)

IS THIS 7-DAY BUSY GIRL PLAN RIGHT FOR YOU?

This Rachael Attard workout plan is for girls and women who want to be fit and feel good but have a very busy schedule. It’s also for women who prefer lower-impact workouts and who want to be lean and toned.

I can’t stress this enough – your workout routine doesn’t have to be super intense in order for you to see progress.

Matter of fact, chances are that a low-intensity routine will make you feel better, inside and out, in the long run.

This was definitely a case for me… Intense workouts I used to do made me feel exhausted and depleted and exercise should make us energized.

So, if you notice similar symptoms after your workout, maybe that is a sign that your body needs a more gentle routine. And my 7-day busy girl plan is exactly like that.

This workout plan includes both resistance training and cardio (as a fully qualified PT, I firmly believe that a healthy and effective Rachael Attard workout plan should have both).

HOW LONG ARE THE WORKOUTS?

For resistance training workouts, you’ll need up to 20 minute max (there are even just 10-min workouts).

For cardio, you’ll need more if you decide to mainly focus on walking (30-45 min per day). I love walking and I find that it works great for me and my goals. If you don’t have time to walk at least 30-45 min per day, you can also run instead, 20 min per day, 3 times per week.

Of course, this schedule and type of training is what works best for me and my goals and you can always adjust it according to your needs and preferences. But I’m sure this plan will help you get a very good idea on how to get maximum results with the minimum amount of time spent. :)

CAN I DO THESE BUSY GIRL WORKOUTS AT HOME AND WILL I NEED SOME EQUIPMENT?

You can do all of these workouts at home. Some of the workouts include equipment like ankle weights (ankle weights are optional btw) and dumbbells. In case you don’t have the equipment or you don’t want to use it, I provided alternatives. :)

RELATED POST: HOW TO GET LEAN AND TONE – THE ULTIMATE GUIDE FOR WOMEN

7-DAY BUSY GIRL WORKOUT PLAN

MONDAY – 20 MINUTE FULL BODY WORKOUT + 30 MINUTE WALK OR A 20 MINUTE RUN

As I mentioned, I tend to have a rest day on Sunday so on Mondays I usually feel like I have more energy. Because of this, I always try to do both my resistance training and my cardio.

I’m a huge advocate for cardio, especially walking, and that’s a hill I’m ready to die on. Cardio has so many amazing health benefits – it lowers your blood pressure, increases insulin sensitivity, and decreases your risk of developing cardiovascular diseases, to name just a few.

Also, walking is an amazing workout if you want to slim down your legs. I written a very detailed blog post on why you need cardio for lean legs, so if are interested in that, be sure to give it a read.

On Mondays, I tried to walk as much as I can. Ideally, I want to make around 10,000 steps but on some days is more like 5,000-7,000. And that’s OK, 5,000 steps is better than 0 steps. ;) If this seems like too much for you, you can run instead (20 min, 3 times per day). I personally tend to walk more. I live in Australia, Gold Coast and I love being outside. If you live somewhere where the weather doesn’t allow you to be outside for that much, especially during winter, investing in a walking pad might be a good idea. They are quite inexpensive comapred to treadmills, they don’t take up a lot of space and they are super comnvenient!

I also have a treadmill so I sometimes walk inside while watching Netflix. It saves time and it helps me relax. :)

Plus, on Mondays, I also try do a full-body 15-20 minute workout, like this ones below. The first one is a full body pilates inspired, no quipment workout and the second one is a no jumping HIIT workout. Wheter you do a pilates tsyle workout or HIIT, depends on how much energy you have. In general, I recommend HIIT 1-2 times per week. :)

20 MINUTE FULL BODY PILATES STYLE WORKOUT

15 MINUTE FULL BODY NO JUMPING HIIT WORKOUT

This a no jumping, no quipment HIIT workout is suitable for all body types. HIIT is a great way to sneak a quick full body workout into your busy schedule. Another thing I also love about HIIT is the fact that it increases your metabolism even after you’re done with your training. This study shows that women burn more calories post exercise when they do HIIT than when they do areobic training (cardio) or intense weight training.

TUESDAY – REST DAY OR A 45 MINUTE WALK

On Tuesdays, I usually tend to have rest days (well, as much rest as I can with a very active 3 y/o ;) ). If I can, I will go for a 30-45min long power walk. If you can, go for a walk, if you are too busy that’s OK.

WEDNESDAY – 15 MINUTE LEG AND BOOTY WORKOUT + 30 MINUTE WALK

On Wednesday, I usually do a quick leg and booty workout like the one I added for you below. Besides being quick, this one also includes what I like to call a “busy girl workout hack”. ;)

I’m all about efficiency so I love doing workouts where you don’t have to change the position and move around a lot. This leg and booty workout below is a perefct example!

15 MINUTE LEG AND BOOTY WORKOUT – ankle weights are optional

Besides doing a lower body workout, on Wednesdays, I also try to go for a 30-45min power walk. In general, the more walking you can do, the better!

THURSDAY – 10-15 MINUTE FULL BODY WORKOUT + 30 MINUTE WALK OR A 20 MINUTE RUN

On Thursday, I usually do another full body workout. I love full body workouts because they are a

I’ll add 2 options for you – one is more advanced and you’ll need some equipment for it (the first one). The other one is a quick 10-minute busy girl workout with no equipment.

Just one heads up. The first workout includes handstands. Handstands are an amazing workout! They will work your shoulders, arms, and upper back primarily but also your core, hip flexors, hamstrings, inner thigh muscles, obliques, and lower back. However, they are more well suited more intermediate to advanced fitness level. If you cannot do a handstand you can replace it with a good old plank. :)

As I mentioned, I tried to walk as much as possible. So I also try to sneak in a good power walk on Thursdays as well. I actually try to walk whenever I can – catching up with friends and family – let’s go for a walk, running errands – I’ll walk, going shopping – I’ll walk.

Walking is super easy to do, it’s good for your physical and mental health, and it’s also good for the environment. What’s not to love?!

15 MINUTE BUSY GIRL WORKOUT WITH DUMBBELLS

10 MINUTE BUSY GIRL WORKOUT – NO EQUIPMENT

FRIDAY – 10 MINUTE ARMS AND ABS WORKOUT + 30 MINUTE WALK OR A 20 MINUTE RUN

Friday is usually my upper body and core day. I love planking and all its variations so I’m sharing an amazing 10 minute plank-based workout with you below.

Even though it’s very quick (you’ll need just 10 minutes for this workout), it’s still quite challenging. But I promise, you will get amazing results! It will strengthen your core, and tone your abs and arms.

Besides doing a full body workout, on Fridays, I usually also try to go for a 30-45 minute power walk.

SATURDAY – 45 MINUTE WALK + STRETCH

On Saturdays, I usually try to stay active but take it easy. I usually go for a longer walk (45 minutes to an hour). I also love doing deep relaxing stretches. I’ve linked some of my favorites below. I hope you like them!

LOWER BODY STRETCH

These are my favorite lower body stretches. I do them whenever I go for a walk or do a lower body workout. These moves will give you a really nice, deep stretch for your hip flexors, quads, glutes and hamstrings.

FULL BODY STRETCH – PERFECT GOOD MORNING STRETCH

SUNDAY – REST DAY (YOU’VE EARNED IT!)

Sundays are my reset and rest days. It’s really important to have those days. I know a lot of women who don’t prioritize rest and are always on the go. And I get it. It’s hard to juggle a career or study or being a mother (or all!), with eating healthy, exercising, maintaining relationships and social life, looking after a household, and then making time for yourself to relax as well.

A lot of us were taught that you should always work hard and be as productive as possible. I was like that too, I used to always feel like I was stressed, rushed, and tired – not a good way to live. (I feel like I am better when it comes to finding time to rest but I’m still trying to unlearn my old busy ways.)

Rest is super important for both our physical and mental health. Studies indicate that our body needs around 24 hours to restore the muscle glycogen reserves we spend during the workout. Muscle glycogen is what our muscles use as their main fuel. To put it simply no glycogen=no energy. And when it comes to muscle recovery (our muscles tear when we exercise and our body needs to synthesize protein to be able to recover them), protein synthesis is at its peak 24 hours post-workout.

This is why I always space out my resistance training sessions. I try not to do them on 2 consecutive days to allow my body to restore its carb store and to allow my muscles to repair themselves. And this is what I would recommend to you too. :)

FINDING THE RIGHT PROGRAM FOR YOU

I’ve tried EVERY type of workout you can imagine – Les Mills classes, boot camp, CrossFit, heavy lifting, triathlons…You name it, I’ve tried it!

I generally love any type of workout that I do, and I used to love all of these. But none of them got me the long-term results that I wanted nor did they fit into my lifestyle. They often took too long to or they were too intense (they made me too exhausted and put a lot of stress on my body) or they made me look too muscular for my own liking. I know this last one can be a bit controversial but some women, myself included, prefer a more slim and toned look. If you are similar, this will be a perfect workout regime for you. :)

Eventually, I found what worked for me, which was low-impact resistance training. This type of training is actually quite similar to Pilates, but the structure of the training is more like weight training.

This type of workout makes me lean and toned on the outside, and happy and confident on the inside.

After training hundreds of women as a personal trainer and hearing your similar concerns, I designed my own programs that actually get the results you want, that are fun, and that you can do from home!

So if you are looking for a well-structured workout plan that won’t take up too much of your time, maybe one of my programs is the right option for you. All of my programs are full-body programs and they are focused on getting you lean and toned in all the right places. You can check them out here.

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SOURCES:

• Cardio Benefits – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6172294/
• HIIT Helps You Burn More Calories After Exercising – https://pubmed.ncbi.nlm.nih.gov/27747847/
• Muscle Glycogen – https://my.clevelandclinic.org/health/articles/23509-glycogen
• Restoring Muscle Glycogen After Exercise – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905295/
• Post Exercise Muscle Repair – https://pubmed.ncbi.nlm.nih.gov/8563679/

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This one is always one of my most requested workouts, so I hope you like it and give it a try!

How to Do This Love Handle Workout:

• Complete each exercise for 45 seconds without any rest.
• Do all exercises on one leg first before moving to the other.
• Do 2-3 rounds

Try this quick and free love handles workout for women:

Exercises

Also, remember that to reduce your love handles, you need to focus on reducing body fat overall through your diet and reducing your stress and cortisol levels (cortisol is the stress hormone and it causes fat storage on your hips!). I’ve written about how stress affects your weight in a blog so please give it a read for more info.

RELATED POST: Cardio for Fat Loss and Lean Legs

If you enjoyed this workout, make sure to check out my Lean Legs program. It will help you slim down your legs and hips and tone them without adding any unwanted muscle bulk.

Love Rachael xx

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How to Do the Circuit:

• Complete each exercise for 45 seconds (on both sides, if it’s a one sided exercise).
• Try not to rest between exercises, and aim for 3 rounds.

Try Our Cinched Waist Workout for Women

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If you liked this workout be sure to follow me on Instagram where I post new workouts every week!

CHECK OUT THIS PROGRAM

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If you’ve been following me on Instagram or reading any of my blogs on how to get lean legs and slim down your thighs, you know I always recommend these 3 things:

• walking 10.000 steps per day
• adjusting your diet according to your body type
• doing the right type of resistance training

And this workout I have for you today is exactly the type of resistance training I recommend for toning your inner and outer thighs.

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How to Do the Circuit:

• Complete each exercise for 40 seconds, and do the first 3 exercises on one leg, then the other.
• Try to keep rest to a minimum, and aim for 2-3 rounds.
• The resistance band is optional but it makes things more challenging so you can really feel that burn.

Try this quick inner and outer thigh workout for women:

Exercises

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I hope you enjoyed this workout! This style of workout is very similar to the one in my Lean Legs 1 Program. If you struggle with slimming down your legs and you want to tone you your legs without adding unwanted muscle bulk, I highly recommend checking out my Program.

Love Rachael xx

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Building a strong core helps you have a healthy, confident body as well as improved balance and stability.

It’s important that you work on your core especially as you get older so that you can avoid getting injured. It also reduces back pain and can prevent future health problems

A strong core also helps you perform exercises correctly while working out.

To build your core, try this 15-minute lower abs workout that you can do anywhere. This is a quick but effective session that will help tone up your core.

RELATED POST: How to Build a Strong Core

How to Do the Circuit:

• Do each exercise for 30-45 seconds
• Try not to rest between exercises
• Do 2-3 rounds of the circuit

Try This Quick Lower Abs Workout

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You can check out many more workouts on my Instagram already, and I post new ones every week. I have a great variety of workouts that can help you switch up and make your workout routine fun. :)

But if you need a more structured routine, then I suggest trying my new Flat Tummy Program that’s designed to help you get a flat belly and strong core.

This is an 8-week workout program adequate for beginners and tailored to your body type. It includes full-length workout videos led by Narelle (you probably remember her from the original Lean Legs 1 Program).

Love Rachael xx

CHECK OUT THIS PROGRAM

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If your goal is to have lean legs, then you should avoid exercises such as squats and lunges.

It’s also important that you keep in mind that not all workouts work the same for everybody. First of all, you will need to know your body type as this will determine the type of workout and nutrition routine you should follow. To find out what body type you are, you can go do our body type quiz here.

Some body types build muscles easily (endomorphs and mesomorphs), so you need to be careful what kind of exercises you are doing. If you notice that a certain type of exercise is bulking your legs, then stop doing it immediatelly!

All of the exercises that we share here are great because they work for all body types and they won’t grow your leg muscles! Feel free to use them and get those lean and toned legs you are looking for. :)

RELATED POST: The Female Guide on How to Get Lean and not Bulky

How to Combine these Exercises:

You can do them all in one circuit, or pick a few to add to your workout. If you notice that a workout in your routine is bulking your legs, replace it with one of these.

Try These Top Exercises for Lean and Toned Legs

Exercises

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All of the workouts we post on our Instagram are designed to get you lean and toned, so feel free to try any of them out in your routine. We post a new one each week so there’s a lot of options!

We also have two programs which will target your legs to get them lean and toned. Lean Legs Program 1 is perfect if you are just starting out, and Lean Legs Program 2 is great for those who are more advanced and looking for a tougher workout!

Love Rachael Xx

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