Part 2: Creating Workout Routines Using The 12 Week Year

In part one of our series, we focused on setting a solid meal plan to help you lose weight and stay on track. Now, it’s time to build a workout routine that complements your healthy eating and fits seamlessly into your busy lifestyle.

As a parent in your 30s, you likely don’t have hours to spend at the gym every day. That’s why the principles of The 12 Week Year—focus, urgency, and consistency—are perfect for crafting a workout routine that you can stick with and see results in just 12 weeks.

Step 1: Set Specific, Achievable Fitness Goals

Just like with meal planning, the first step in your workout routine is setting clear, specific goals. These should align with your overall weight loss and health objectives, but be realistic and measurable. Here are some examples:

• Goal 1: Lose 5 pounds through a combination of diet and exercise in 12 weeks.

• Goal 2: Exercise for at least 30 minutes, 4 times per week.

• Goal 3: Incorporate strength training twice a week to increase lean muscle mass.

  
  

By having clear fitness goals, you’ll be able to track your progress and stay focused each week, just like you did with your meal planning.

Step 2: Design a Simple, Time-Efficient Workout Plan

With your busy schedule, time is a big factor in how you design your workout plan. The key is finding exercises that are effective, but don’t require hours at the gym. Here’s how you can create a simple, time-efficient workout routine:

1. Focus on Compound Movements: Compound exercises work multiple muscle groups at once, meaning you can get more out of less time. Think squats, lunges, push-ups, and deadlifts. These exercises will help you build strength and burn calories efficiently.

2. High-Intensity Interval Training (HIIT): HIIT workouts are great for busy people because they deliver maximum results in minimal time. A typical HIIT session can be done in as little as 20-30 minutes and combines short bursts of intense exercise with brief periods of rest. This type of workout helps you burn fat and improve cardiovascular health.

3. Strength Training: Building muscle not only improves your physique but also boosts your metabolism, which aids in weight loss. Aim for at least two strength training sessions per week, focusing on different muscle groups each time. This can be done with free weights, resistance bands, or even bodyweight exercises.

4. Flexibility and Mobility: Don’t forget to include some flexibility and mobility work. Yoga, stretching, or foam rolling can help reduce muscle soreness and improve your range of motion, making it easier to stick with your workout routine.

   
   

Step 3: Create a Weekly Workout Schedule

Now that you have a plan in place, it’s time to fit your workouts into your week. Using the 12 Week Year approach, break your schedule into smaller, actionable steps:

1. Pick the Best Time: Determine the best time to exercise based on your family and work schedule. Whether it’s early mornings, lunchtime, or evenings after the kids are in bed, find a time that works consistently for you. The key is consistency, so try to stick to a set routine each week.

2. Start with Short, Manageable Workouts: If you’re just starting out, aim for 20-30 minute workouts. As you progress, you can increase the intensity or duration slightly. Remember, even short workouts are effective if done consistently.

3. Plan Around Family: If you have young children, consider doing home workouts that don’t require a gym membership. You can even involve your family by making exercise a group activity, like taking family walks or doing a quick workout session together. This will make it easier to stay consistent and get the support you need.

4. Track Your Workouts: Just like with meal planning, tracking your progress is essential. Keep a log of each workout session, noting the exercises, sets, reps, and how you felt afterward. At the end of each week, review your progress to see if you’re hitting your targets. If not, adjust your plan for the following week.

   
   

Step 4: Celebrate Your Achievements

As you make progress, remember to celebrate your small wins! Whether it’s completing a workout you didn’t think you could do or hitting a new personal best in strength training, acknowledging your achievements will keep you motivated. This aligns with the 12 Week Year principle of celebrating milestones on your way to reaching your ultimate goal.

By using the 12 Week Year to structure your workout routine, you’ll stay focused, consistent, and see results in less time. In the next part of this series, we’ll dive into the mindset shifts that can help you stay on track and make these changes sustainable in the long term.

You can get the Audible version of The 12 Week Year by Brian P. Moran here