By BRENDA Creating a workout schedule can feel surprisingly difficult.
Not because the information isn’t available, but because life rarely feels structured enough to fit neatly into it.
There are responsibilities pulling you in different directions, unexpected events that disrupt your plans, and those quiet internal negotiations where self-doubt tries to convince you that you’ll “start properly next week.”
But through experience, I’ve learnt something important; if you truly want to grow into a stronger, healthier, more grounded version of yourself, you don’t wait for the perfect schedule.
You create space for it.
Even in the chaos.
Especially in the chaos.
And more importantly, it doesn’t have to start perfectly.
You just have to start.
And slowly wins the race.
Over time, I’ve come to understand that consistency is less about intensity and more about sustainability.
The workouts that last are not the ones you force yourself into, they’re the ones you learn to enjoy, the ones that meet you where you are, and the ones you can return to without resistance.
Right now, I work out at least five times a week.
Not because I force myself to, but because I’ve built a rhythm that feels like a part of my life rather than an interruption to it.
This blog is a reflection of how I got here, and how you can begin creating your own movement routine that actually sticks.
It starts with choosing movement you enjoy
One of the biggest shifts for me was realizing that exercise doesn’t have to feel like punishment.
It can feel like expression, exploration, even rest in a different form.
Here are the types of workouts I naturally rotate through and why they work for me.
Dance
Don’t get me started on dance.
This is easily one of the most joyful forms of movement I’ve found.
There’s something about music taking over your body that makes you forget you’re even “working out.”
It becomes play.
Sometimes I end up doing an entire week that is just dance-based workouts.
I have my own choreographed routines that I do at home when I want to move freely and just follow my own energy.
Other times, when I need a shift in mood or motivation, I turn to YouTube workouts.
I choose based on how I feel in that moment.
Sometimes it will be a high-energy Zumba workout, other times it will be a slow and grounding salsa dance.
It is during dance that I am reminded that movement doesn’t have to be rigid.
It can be expressive, emotional, and deeply personal.
Walking
Walking is my grounding workout.
On busy workdays, especially when I manage to start early, I try to intentionally include a 30-minute to 1-hour walk in the evening.
Sometimes it’s a way of decompressing.
Other times, it’s simply a way of transitioning from “work mode” back into myself.
It clears mental clutter without demanding too much from the body.
And on days when everything feels overwhelming, it’s often the simplest thing that helps me reset.
Biking
Biking is my leg workout in disguise.
It can be a spinning class or simply choosing a hilly route back home and letting the terrain do the work.
And I kid you not, by the time I am done with a strong biking workout, I will not feel my legs—and in a good way.
Running
Running is one of those workouts that surprises you.
At first, it feels difficult.
Then slowly, it becomes addictive in the best way, once you get to do it more often.
I especially love running when I have a destination in mind.
Like a park or nature reserve.
It turns exercise into exploration.
It stops feeling like “fitness” and starts feeling like connection with the environment around me.
And with that, comes a clarity only you can experience after running.
Yoga
Yoga is where I come inward back to myself.
It’s during a yoga session that I become aware of tight joints, unprocessed tension, and how much my body needs rest and alignment.
I often see yoga as my recovery practice.
After more intense workouts during the week, it gives my muscles space to release and reset.
It’s also the moment where I slow down enough to listen inwardly.
Something I don’t always prioritize but always need.
Abs
Abs workouts used to intimidate me.
They still do, to some extent.
But I’ve come to understand their importance differently.
Strong core muscles are foundational to movement.
They protect the lower back, especially during high-intensity workouts.
When I intentionally engage my core, I notice a real difference in how my body carries effort.
I feel more stable and more supported while I do a technique that could easily injure my back.
In the past, it never really made sense to me why abs are an important part of good workout practice (of course, besides the look of abs on ya tummy 😃), until I became a practitioner.
Now, I make sure to include at least one abs-focused session in my week, even if it’s short.
Martial arts
You know that YouTube ad about tai chi walking and being over 40?
Makes me question what effects it has on people under 40 like myself.
While I don’t do tai chi walking, I have tried Martial arts-inspired workouts and boy, do they not leave you wowed?
They are a surprising emotional release for me.
There are days when I don’t just need to move—I need to release something.
And these workouts give me that outlet.
Punching air, moving with intensity, and following structured combinations helps me release built-up tension.
You gotta punch the empty space to release it all.
After all, the brain doesn’t know the difference between reality and what is imagined.
And if you have a punching bag, even better.
It becomes surprisingly therapeutic.
I often use Body Combat LES MILLS workouts on YouTube for this.
They leave me exhausted in the best way, like my entire system has been reset.
Other workouts worth exploring
There are so many other forms of movement that deserve space in a weekly routine:
Swimming, tennis, football, volleyball, netball, badminton.
Each offers something different.
The point is not to do everything.
It’s to explore what feels good for your body and your lifestyle.
Factors that affect my routine
One thing I’ve learnt is that no workout routine exists in isolation.
My energy shifts throughout the month, and I’ve learnt to respect that.
In the week leading up to my period, I naturally shift toward slower movement.
This includes more stretching, walking, and gentle dancing.
Instead of high intensity workouts during that time, I adjust.
And that adjustment has helped me stay consistent long-term.
Time also plays a role.
Some mornings don’t go as planned, and I miss a workout.
Instead, I often “repay” that movement later in the day with a walk or a lighter session.
What a typical week looks like for me
Monday I will go for a run
Tuesday will be a high intensity dance routine / martial arts / cardio workout.
Wednesday will be a walk.
Thursday will be yoga.
Friday will be cycling or spinning.
Saturday is abs.
Sunday is Rest day—very important for recovery.
And the cycle repeats
For beginners: start small
If you’re just starting out, here’s what I’ve learnt:
Start small.
Really small.
You don’t need a perfect plan.
You need repetition.
Even 10–20 minutes is enough to begin building the identity of someone who moves regularly.
Don’t rely too much on feelings, unless the feeling is excitement.
Motivation comes and goes, but structure carries you through.
Also, try to make your workout one of your top three priorities for the day.
Not something you “fit in if time allows,” but something you intentionally plan for.
After all, health is wealth and you might as well invest in yourself daily.
And if possible, move earlier in the day.
It changes everythingggg.
It reduces resistance and makes consistency easier.
Final thoughts
Creating a workout routine is less about discipline in the traditional sense and more about self-awareness.
It’s a journey about learning what your body enjoys, what your schedule can realistically hold, and what kind of movement makes you feel more alive rather than depleted.
There will be days you miss workouts.
There will be weeks where everything feels inconsistent.
But none of that cancels the progress you’re building.
Those repetitive sessions, no matter how small, do add up in the long run.
What matters most is that you keep returning.
Slowly. Gently. Consistently.
Because over time, movement stops being something you try to do, and becomes something you are.