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Can’t Work Out Every Day? Don’t Sweat It


A recent study sheds light on the effectiveness of weekend workouts for weight loss, offering hope to those with busy schedules who struggle to find time for exercise during the week. According to the research published in the journal Obesity, individuals who engage in one or two days of intense physical activity per week can achieve weight loss results comparable to those who exercise more frequently.

Breaking Down Exercise Guidelines

Current guidelines recommend at least 150 minutes of moderate physical activity or 75 minutes of vigorous exercise per week to maintain optimal health. However, many individuals find it challenging to meet these recommendations due to work, family, and other commitments.

The Rise of Weekend Warriors


The study identifies a group known as “weekend warriors” who concentrate their physical activity on one or two days each week. Despite not spreading their exercise sessions across multiple days, these individuals can still experience significant weight loss benefits.

A Viable Option for Busy Lifestyles

For individuals with demanding work schedules or limited free time, the weekend warrior approach offers a practical solution to incorporating exercise into their routine. By condensing their physical activity into shorter, more intense sessions, they can still achieve positive health outcomes.

Promoting Weekend Workouts


Study author Lihua Zhang emphasizes the importance of promoting the weekend warrior pattern, particularly for individuals who struggle to meet daily exercise recommendations. This approach provides an alternative choice for staying fit, especially for those who have sedentary jobs or limited opportunities for physical activity during the week.

Study Findings


The research, which analyzed data from over 9,600 participants, revealed that both weekend warriors and individuals who exercised regularly experienced reductions in belly fat, waist circumference, body fat mass, and BMI compared to sedentary individuals. These findings underscore the effectiveness of weekend workouts for weight management and overall health.

Expert Insights

Dr. Beverly Tchang, an endocrinologist with Weill Cornell Medicine, emphasizes the importance of any physical activity in promoting health. She notes that weekend warriors often engage in higher-intensity and longer-duration workouts, resulting in even greater reductions in abdominal fat. The key takeaway, she says, is to find physical activities that suit one’s lifestyle and commit to regular exercise in any form.

In conclusion, the study reaffirms the notion that any form of physical activity is beneficial for health, even if it’s condensed into one or two days per week. By embracing the weekend warrior mentality, individuals can achieve weight loss and other health benefits while accommodating their busy lifestyles.

How often do you exercise? What results do you see from it? Leave your experiences in the comments below. 

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