{"id":39293,"date":"2023-10-17T13:53:57","date_gmt":"2023-10-17T09:53:57","guid":{"rendered":"https:\/\/www.rachaelattard.com\/?p=39293"},"modified":"2024-10-22T12:57:30","modified_gmt":"2024-10-22T02:57:30","slug":"7-day-busy-girl-workout-plan","status":"publish","type":"post","link":"https:\/\/www.rachaelattard.com\/7-day-busy-girl-workout-plan\/","title":{"rendered":"7-Day Busy Girl Workout Plan"},"content":{"rendered":"\n

This is a 7-day busy girl workout plan I swear by! If you are a busy mum or a college girl and you don’t have a lot of time and\/or energy to spend hours in the gym, this is the perfect workout plan for you.<\/p>\n\n\n\n

I recently did an Instagram post on this topic<\/a> 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. <\/p>\n\n\n\n

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. ;)<\/p>\n\n\n\n

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!<\/p>\n\n\n\n

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. :)<\/p>\n\n\n\n

IS THIS 7-DAY BUSY GIRL PLAN RIGHT FOR YOU?<\/h2>\n\n\n\n

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<\/a>.<\/p>\n\n\n\n

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

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

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.<\/p>\n\n\n\n

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. <\/p>\n\n\n\n

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

HOW LONG ARE THE WORKOUTS?<\/h2>\n\n\n\n

For resistance training workouts, you’ll need up to 20 minute max (there are even just 10-min workouts). <\/strong><\/p>\n\n\n\n

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.<\/strong><\/p>\n\n\n\n

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. :)<\/p>\n\n\n\n

CAN I DO THESE BUSY GIRL WORKOUTS AT HOME AND WILL I NEED SOME EQUIPMENT?<\/h2>\n\n\n\n

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. :)<\/p>\n\n\n\n

RELATED POST: HOW TO GET LEAN AND TONE – THE ULTIMATE GUIDE FOR WOMEN<\/a><\/p>\n\n\n\n

7-DAY BUSY GIRL WORKOUT PLAN <\/h2>\n\n\n
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MONDAY – 20 MINUTE FULL BODY WORKOUT + 30 MINUTE WALK OR A 20 MINUTE RUN<\/h3>\n\n\n\n

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. <\/p>\n\n\n\n

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<\/a> – it lowers your blood pressure, increases insulin sensitivity, and decreases your risk of developing cardiovascular diseases, to name just a few.<\/p>\n\n\n\n

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<\/a>, so if are interested in that, be sure to give it a read.<\/p>\n\n\n\n

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!<\/p>\n\n\n\n

I also have a treadmill so I sometimes walk inside while watching Netflix. It saves time and it helps me relax. :)<\/p>\n\n\n\n

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. :)<\/p>\n\n\n\n

20 MINUTE FULL BODY PILATES STYLE WORKOUT<\/h4>\n\n\n\n
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A post shared by Women\u2019s Health and Fitness (@rachael_attard)<\/a><\/p><\/div><\/blockquote>