Doctor Zac Turner reveals the perfect workout routine

An Aussie doctor has unveiled his ultimate guide to the perfect exercise routine for the week – and it’s not as hard as you might think.

Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week, Dr Zac Turner details the perfect workout.

QUESTION: Hi Dr Zac, Argh – social media will be the death of me. So many of my friends have started this 75 Hard challenge and it’s nuts. Even the 75 Soft Challenge sounds unrealistic. I want to start exercising and have a life overhaul – but do I need to exercise every day? Can you help me? What is an ideal healthy workout routine for a week? – Angela, Victoria

ANSWER: Great question. Crafting a well-rounded workout routine that balances different types of exercise and fits seamlessly into your week is a fantastic way to stay healthy, both physically and mentally. Let’s dive into each day of the week to build a routine that keeps you moving and feeling your best.

One common thing I hear from patients who consider themselves healthy is that they’re only doing one type of exercise. While this is great – any exercise is beneficial – I often discuss with them the various needs of our bodies. These include cardiovascular fitness, some strength training (it doesn’t have to be heavy) for muscle and bone health, and, of course, warm-up and cool-down stretches, ideally with a focus on the core.

‘Crafting a well-rounded workout routine that balances different types of exercise and fits seamlessly into your week is a fantastic way to stay healthy, both physically and mentally’. Picture: iStock

If I were to break down a one hour workout into 15-minute segments, here’s what I’d recommend: start with 15 minutes of something like pilates to warm up, followed by 15 minutes of cardio. Then, spend 15 minutes on multi-joint strength exercises (such as light squats or lunges, possibly combined with a shoulder press). Finally, wrap up with 15 minutes of yoga.

So, if you’re someone who only does one or two of these types of exercises two to four times a week, I suggest incorporating at least one of the components you’re missing into your routine each week.

Monday: Full-body strength training

Start your week with a session that hits all major muscle groups. This workout sets a strong tone for the week and helps build muscle. Aim for:

● Warm up: Five to 10 minutes of light cardio (like brisk walking or jogging).

● Workout: Three sets of eight to 12 reps of exercises such as squats, push-ups, lunges and rows.

● Cool down: Five minutes of stretching focusing on the muscles worked.

There are many ways to exercise. Picture: iStock

Tuesday: Cardio and core

Keep your cardio and core routine varied and engaging. This day boosts your heart health and strengthens your core muscles.

● Warm up: Five minutes of dynamic stretches or light cardio.

● Workout: 20-30 minutes of cardio (such as running, cycling, or dancing) followed by 15 minutes of core exercises like planks, Russian twists and bicycle crunches.

● Cool down: Five minutes of stretching, emphasising your core and legs.

Wednesday: Yoga and flexibility

Midweek is perfect for focusing on flexibility and mindfulness. Yoga enhances flexibility, reduces stress and aids in muscle recovery.

● Routine: 45-60 minutes of a yoga class. If you can’t make it to a gym, there are brilliant versions on YouTube that you can set up on your TV and do in your living room. Focus on poses that stretch major muscle groups and incorporate deep breathing.

● Cool down: End with Five minutes of meditation or deep breathing to enhance relaxation. Often classes will incorporate these into the last five minutes of a yoga session. It’s my favourite part.

Thursday: Upper body strength

Give your lower body a break and focus on your upper body strength. This helps in balanced muscle development and prevents overuse injuries.

● Warm up: Five to 10 minutes of light cardio.

● Workout: Three sets of eight to 12 reps of exercises such as bench presses, shoulder presses, bicep curls and tricep dips.

● Cool down: Five minutes of upper body stretching.

Upper body strength is important.

Friday: High-Intensity Interval Training (HIIT)

End the work week with a high-energy workout that burns calories and improves cardiovascular fitness.

● Warm up: Five minutes of light cardio and dynamic stretching.

● Workout: 20-30 minutes of HIIT, alternating between 30 seconds of intense exercise (like burpees or sprints) and 30 seconds of rest.

● Cool down: Five to 10 minutes of stretching to help with muscle recovery.

Saturday: Outdoor activity or recreational sport

Mix it up with an outdoor activity or a fun recreational sport. This is a great way to stay active without feeling like you’re working out.

Activity options: Go for a hike, Park Run, bike ride or participate in a sport like tennis or soccer. Aim for at least 30-60 minutes of activity.

● Cool down: Five to 10 minutes of stretching, focusing on areas used during your activity.

Soccer is a great option for keeping fit. Picture: iStock

Sunday: Rest and recovery

Allow your body to rest and recover. This is crucial for muscle repair and overall wellbeing.

● Routine: Engage in light activities like walking or gentle stretching if you feel like moving. Consider doing a mindfulness practice such as meditation or deep breathing to set a positive tone for the upcoming week.

Tips for a mindful approach:

● Listen to your body: Adjust the intensity based on how you feel. Rest if you’re tired and push a bit more when you’re energised.

● Stay hydrated: Drink plenty of water throughout the day.

● Nutrition matters: Fuel your workouts with balanced meals and snacks.

● Consistency over perfection: Aim for regular exercise, but be flexible with your routine to suit your lifestyle and energy levels.

By incorporating a variety of workouts, including strength training, cardio, flexibility and recreational activities, you create a balanced routine that supports overall health. Adjust this plan based on your fitness level and preferences, and remember, the best workout routine is one that you enjoy and can stick with long-term.

So, lace up your shoes and get moving. A well-rounded week of mindful exercise awaits.

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Dr Zac Turner is a medical practitioner specialising in preventive health and wellness. He has four health/medical degrees – Bachelor of Medicine/Bachelor of Surgery at the University of Sydney, Bachelor of Nursing at Central Queensland University, and Bachelor of Biomedical Science at the University of the Sunshine Coast. He is a registrar for the Australian College of Rural and Remote Medicine, and is completing a PhD in Biomedical Engineering (UNSW). Dr Zac is the medical director for his own holistic wellness medical clinics throughout Australia, Concierge Doctors.

Originally published as Doctor Zac Turner reveals the perfect workout routine