Plan workouts around a changing schedule

Your week

For each day write what’s fixed and the minutes free for exercise. The example is a shift worker’s week. Monday is a late shift with no time at all. Saturday morning is the one long slot.

MondayMonday commitmentsMonday minutes free

TuesdayTuesday commitmentsTuesday minutes free

WednesdayWednesday commitmentsWednesday minutes free

ThursdayThursday commitmentsThursday minutes free

FridayFriday commitmentsFriday minutes free

SaturdaySaturday commitmentsSaturday minutes free

SundaySunday commitmentsSunday minutes free

Getting ready and changed, minutes

Sessions wanted per week

Shortest session worth doing

Equipment

Focus

Longest session you want

3 sessions, 95 minutes this week, with Sunday as the fallback

MonRestShift 14:00–22:00 plus travel

TueStrength · 20 minHome 18:00–18:30

WedRestEarly shift; caring 17:00–21:00

ThuCardio · 35 minHome from 18:00, free evening

FriRestLate shift

SatStrength · 40 minFree morning

SunFallback · 15 minFamily lunch

Tuesday, 20 min, strength: Bodyweight circuit, 4 rounds. 12 squats · 8–10 push-ups · 10 glute bridges · 8 step-ups each side (stairs) · 30 s plank. 45 s rest between rounds.
Thursday, 35 min, cardio: Longer intervals. 5 min easy · 5 × (2 min brisk or jog, 3 min easy) · 5 min easy.
Saturday, 40 min, strength: Two blocks. 5 min warm-up. Block A ×4: 15 squats · 10 push-ups · 12 good mornings. Block B ×3: 10 split squats each side · 12 bridges · 40 s plank, then a 5 min cool-down walk.

Loads: pick a weight where the last two reps are hard and form holds, and add a little when a whole session feels easy. Same for pace and the last interval. That is the two strength days a week the NHS suggests.

You asked for 40 minutes at most, so the spare time on longer days is yours.

95 of the NHS’s 150 minutes a week. Short sessions count, and so does walking, which isn’t in the plan.

If a session day slips, move it to Sunday at the same length. Don’t double the next one.

Saved in this browser only; nothing is sent anywhere. If you’re coming back from injury or illness, or haven’t exercised for a long time, run the plan past your GP or a trainer first.

How much time you really have

A 30-minute window at home is a 20-minute session once you’ve changed and put the kit away, so the planner takes a getting-ready allowance off first. We set it to 10 minutes in the example. For a gym it is bigger than you think: travel, changing, the locker. We’d put 25 in. Tuesday’s 30 minutes becomes a 20-minute session. Friday’s 15 minutes falls short of the 15-minute minimum once the allowance comes off, so Friday is a rest day. Saturday’s hour is capped at 40 because that is the longest session the example asks for.

Leave yourself a backup day

Leave a day between sessions when you can. Keep Sunday’s 15 minutes free in case you miss Tuesday. If you choose four sessions in the example week, you’ll need Saturday and Sunday, with no backup day. You can only fit four sessions that week, even if you ask for five.

Choose a routine you have time to finish

With 20 minutes at home, you can do four rounds of squats, push-ups, glute bridges, step-ups and a plank. Save the longer session for Saturday, when you have time to warm up and cool down. At the gym, you’ll squat, press, row and hinge with 60 to 90 seconds’ rest. Choose “strength and cardio” to alternate them. Check whether you have the two strength days the NHS suggests; we’d protect Saturday’s longer session first.

Sources

NHS: Physical activity guidelines for adults aged 19 to 64
Page last reviewed 22 May 2024
The NHS asks for 150 minutes of moderate activity a week, plus strength work on two days. If you have not been active for a while or have a medical condition, it says to talk to your GP first.