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Double the Reps, Not the Demerits: Stay Fit This Long Weekend
Posted by Gym Direct, 24th January 2025
Long Weekend Goals: Double the Fitness, Zero Regrets
Ah, the long weekend—a time for road trips, lazy days, and indulgent treats. But let’s not forget the double demerits looming over us. Just like your driving, staying mindful and balanced is key to navigating this time without going off course—both on the road and with your fitness goals. While double demerits may keep your speed in check, this guide will show you how to double your reps, stay active, and make healthy choices without compromising the fun. Ready to crush the long weekend without losing momentum? Let’s hit the ground running (literally).
Fitness Meets Fun—Why It Matters This Long Weekend
When it comes to long weekends, it’s easy to put off workouts with the classic “I’ll start fresh on Monday” excuse. But staying active doesn’t mean sacrificing fun. In fact, staying fit this weekend can boost your energy, elevate your mood, and balance out those indulgent treats.
Quick Ways to Squeeze in Workouts
Start with a Sunrise Sweat Session
Rise and shine! Use those early morning hours to sneak in a quick workout before the day gets hectic. A 30-minute HIIT session or a jog by the beach can set the tone for an active day.
Try a Family Fitness Challenge
Got the fam in tow? Challenge everyone to a plank-off, a friendly push-up competition, or even a mini obstacle course in the backyard. You’ll torch calories and create hilarious memories.
Take Your Workout Outdoors
Forget the gym! Hit hiking trails, explore nature, or cycle around town. Not only do these activities work your muscles, but they also let you soak in all the good summer vibes.
Sneak in Mini Workouts Throughout the Day
Don’t have time for a full workout? No sweat. Squat while brushing your teeth, lunge to the fridge, or do a quick set of burpees while waiting for your coffee to brew.
Summer Activities That Double as Workouts
Beach Games
Change it up with a dive for a volleyball or ride the waves? Beach activities like frisbee, paddleboarding, or even crafting epic sandcastles keep you moving and having fun—no "workout" vibes required!
Dancing the Night Away
Heading to a long-weekend party? Hit the dance floor! Grooving to your favorite songs is a killer cardio workout that also lifts your spirits.
Pool Workouts
Swimming laps, water aerobics, or just racing your friends across the pool can torch calories while keeping you cool in the summer heat.
Staying at Home? Don’t Worry!
Not planning to step outside this long weekend? No problem! You can still break a sweat and stay on top of your fitness goals from the comfort of your living room. With a few pieces of gym equipment and a little creativity, you’ll be smashing your workouts in no time.
Cardio Workouts at Home
Jump Rope: If you have a skipping rope, you’re set for an intense calorie burn. A quick 10-minute session can torch calories and get your heart pumping.
Mini Stepper: Compact and effective, the Harison HR-346 Mini Multifunction Stepper is perfect for getting your cardio in without taking up much space.
Bodyweight Cardio Circuit: Combine exercises like jumping jacks, high knees, and burpees for a killer at-home cardio workout.
Strength Training Without Leaving the House
Dumbbells & Kettlebells: Grab a set of dumbbells or kettlebells for moves like bicep curls, shoulder presses, and goblet squats. Adjust the weight to suit your strength level.
Resistance Bands: These are amazing for exercises like banded squats, glute bridges, and seated rows. Plus, they’re easy to store and travel with.
Bodyweight Strength Moves: Push-ups, planks, and tricep dips (using a sturdy chair) are perfect for building strength without equipment.
Conditioning Workouts to Build Endurance
Slam Ball Workouts: If you’ve got a slam ball, put it to work with moves like overhead slams, Russian twists, or wall throws. It’s great for both strength and cardio.
Medicine Ball Circuits: Medicine balls are another versatile tool for conditioning. Add twists, squats, or sit-ups to your routine for a dynamic workout.
HIIT Timer Drills: Use a timer and do 40 seconds of effort followed by 20 seconds of rest. Cycle through exercises like mountain climbers, box jumps (use a sturdy surface), or kettlebell swings.
Bonus: Quick Recovery Tools
Don’t forget your post-workout recovery! Foam rollers and massage balls are lifesavers for sore muscles. Spend 5–10 minutes rolling out tight spots to prevent stiffness.
Healthy Summer Meal Ideas
Rainbow Veggie Skewers
Fire up the grill and toss on some colourful veggie skewers. Load them with tofu, zucchini, capsicum, mushrooms, and cherry tomatoes. Add a sprinkle of sea salt and your favourite herbs for a burst of flavour. You can also make a non- veggie option by add some other protien (Beef, Pork or Chicken).
Fresh Fruit Salad with a Twist
Forget boring fruit salads. Add a squeeze of lime, a dash of honey, and a sprinkle of chilli powder to your watermelon, mango, and pineapple mix for a tangy, tropical vibe.
Protein-Packed Smoothie Bowls
Blend up frozen bananas, spinach, and your favourite protein powder, then top with chia seeds, granola, and fresh berries. It’s like eating ice cream but guilt-free!
Grilled Salmon and Quinoa Salad
This one’s for the foodies. Grill a salmon fillet, toss it onto a bed of quinoa with cucumber, mint, and feta, then drizzle some lemon-tahini dressing. Fancy, healthy, and oh-so-satisfying.
DIY Healthy Mocktails
Swap the sugary cocktails for mocktails. Try soda water with fresh lime, muddled mint, and a splash of pomegranate juice. Refreshing and Instagram-worthy.
Balance Is the Key
Let’s be real—indulging a little is part of the long-weekend charm. Whether it’s an extra scoop of ice cream or a cheeky cheeseburger, just keep it balanced. Pair indulgent meals with lighter options, and you’ll feel satisfied and energised.
Rest and Recharge Without Guilt
Taking care of yourself is more than just breaking a sweat. Make sure to prioritise rest, hydrate like a pro, and get quality sleep. Recovery is just as important as the workout itself!
Sample Long-Weekend Fitness Schedule
Morning: Quick HIIT workout or yoga session (15–20 minutes).
Afternoon: Outdoor activity like swimming, hiking, or a game of tennis.
Evening: Walk after dinner or 10 minutes of stretching.
Bonus Tip: Use fitness apps to track steps and stay motivated!
Staying fit over a long weekend isn’t about saying no to fun—it’s about finding that sweet spot between treating yourself and keeping your goals on track. Whether it’s sneaking in mini workouts, enjoying active outdoor adventures, or swapping sugary treats for healthy eats, you’ve got this! So go ahead, double the reps, make memories, and slay your long weekend.
FAQs
What’s the best time to work out during a long weekend?
Early mornings are ideal since they leave the rest of the day free for relaxation and activities.
Can I indulge in treats without ruining my progress?
Absolutely! Just balance indulgent meals with lighter options and stay active.
What’s a quick and fun workout for a family gathering?
Try a fitness relay or a tug-of-war. These are great for bonding and burning calories.
Are there any travel-friendly exercises?
Bodyweight exercises like squats, push-ups, and planks are perfect for staying active on the go.
How can I stay hydrated during outdoor activities?
Carry a reusable water bottle, and consider adding electrolyte tablets for extra hydration during intense workouts.
Disclaimer: The information provided in this article is for general guidance and informational purposes only. It should not be considered a substitute for professional advice or consultation. Always consult with a qualified fitness trainer or healthcare provider before starting any new exercise regimen or making significant changes to your fitness routine, especially if you have any underlying medical conditions or health concerns. The authors and publishers of this article do not assume any responsibility for the accuracy or completeness of the content and shall not be held liable for any direct, indirect, or consequential damages arising from the use of information contained herein. You are solely responsible for your health and fitness decisions, and any actions you take based on the information presented in this article are at your own risk.
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