Hey there, lovely ladies! If you’re in your 30s and feeling a bit drained, you’re not alone. Life gets busy, and sometimes it feels like our energy is running on empty. As a wellness creator, I’ve crafted a fitness plan that not only revitalizes me but also fits seamlessly into my lifestyle. So, if you’re ready to boost your energy and reclaim your vitality, let’s dive into my routine!
Hi, I’m Zara — fitness junkie, wellness nerd, and the voice behind FitByZara.com. This site is all about smart fitness and science-backed wellness tips for real women who want to feel their best.
Why Energy Matters
3-Day Energy & Metabolism Reset
Grab the 3-Day Energy & Metabolism Reset — a quick-start guide to feel lighter, more energized, and back in control.
Where should I send your free reset guide?
Before we jump into the nitty-gritty of my fitness plan, let’s take a moment to chat about energy. Having energy is about more than just getting through the day; it’s about thriving! When you’re energized, you’re more productive, more positive, and more present in your life.
Signs You Might Need an Energy Boost
- Constant fatigue
- Difficulty concentrating
- Mood swings
- Increased cravings for sugary snacks
- Low motivation for workouts
If you’re checking off a few of these, it might be time to reassess your routine.
Most People Miss This Tiny Morning Coffee Trick 🔥
My Energy-Boosting Fitness Plan
Overview
This fitness plan is designed to be approachable and enjoyable. It encompasses a mix of cardio, strength training, flexibility work, and self-care. Here’s a breakdown of what my week looks like:
- Monday: Cardio + Stretch
- Tuesday: Strength Training + Core
- Wednesday: Yoga + Mindfulness
- Thursday: Cardio + Upper Body Strength
- Friday: Lower Body Strength + Flexibility
- Saturday: Active Rest Day
- Sunday: Reflection + Light Activity
Let’s explore each day in more detail!
—
Monday: Cardio + Stretch
Morning Energy Boost:
- 30 minutes of cardio (running, cycling, or brisk walking)
- 10 minutes of stretching focusing on legs and back
Why It Works:
Cardio gets your heart pumping and boosts those endorphins, while stretching helps improve flexibility and reduce muscle tension.
Checklist:
- [ ] Choose your favorite cardio activity
- [ ] Time your workout to suit your schedule
- [ ] Spend a few minutes stretching afterward
Zara says: “Start your week strong; a little movement can set a powerful tone for the days ahead!”
—
Tuesday: Strength Training + Core
Evening Empowerment:
- Full-body strength training (3 sets of 10-12 reps):
– Squats
– Push-ups (knee or standard)
– Dumbbell rows
– Plank (hold for 30 seconds)
- Core exercises:
– Bicycle crunches
– Leg raises
Why It Works:
Strength training builds muscle, which can enhance your metabolism and overall energy levels. Plus, core work helps with stability and posture.
Checklist:
- [ ] Gather your weights (or use body weight)
- [ ] Find a quiet space for your workout
- [ ] Focus on form over quantity
—
Wednesday: Yoga + Mindfulness
Midweek Mind Reset:
- 45 minutes of yoga:
– Sun Salutations
– Warrior poses
– Child’s Pose to unwind
- 10 minutes of mindfulness meditation:
– Focus on breathing and being present
Why It Works:
Yoga not only improves flexibility but also decreases stress, which can sap your energy.
Checklist:
- [ ] Set up a calm environment (dim lights, candles)
- [ ] Use a yoga app or video for guidance
- [ ] Dedicate a few minutes to meditation afterward
—
Thursday: Cardio + Upper Body Strength
Pumping It Up:
- 20 minutes of high-intensity interval training (HIIT):
– Jumping jacks
– Burpees
– Mountain climbers
- Upper body strength training:
– Bicep curls
– Tricep dips
– Shoulder press
Why It Works:
HIIT boosts your cardiovascular fitness quickly, while upper body strength exercises help tone and define.
Checklist:
- [ ] Create a playlist that pumps you up
- [ ] Ensure your form is correct to prevent injury
- [ ] Hydrate well before and after the workout
—
Friday: Lower Body Strength + Flexibility
Feel the Burn:
- Lower body strength training (3 sets of 10-12 reps):
– Lunges
– Deadlifts
– Glute bridges
- 15 minutes of flexibility exercises:
– Hamstring stretches
– Quad stretches
– Hip openers
Why It Works:
Building strength in your lower body supports better movement and reduces fatigue, especially for those daily activities.
Checklist:
- [ ] Keep a journal to track your progress
- [ ] Focus on your breathing during flexibility work
- [ ] Aim for a balance of effort and relaxation
—
Saturday: Active Rest Day
Choose Your Adventure:
This is your day to do something enjoyable and active without it feeling like a workout. Go for a hike, bike ride, or leisurely walk. The point is to keep moving but also to enjoy your weekend!
Why It Works:
Active rest days help with recovery while keeping your energy levels up.
Checklist:
- [ ] Find a friend to join you for motivation
- [ ] Explore a new park or trail
- [ ] Don’t forget to hydrate and snack healthily
—
Sunday: Reflection + Light Activity
Wind Down:
- 30 minutes of light activity:
– Walking
– Gardening
– Playing with kids or pets
- Reflection time:
– Journal your week’s achievements
– Set intentions for the upcoming week
Why It Works:
Reflecting allows you to appreciate your progress and set a positive tone for the next week.
Checklist:
- [ ] Grab your favorite journal
- [ ] Write down three things you’re proud of from the week
- [ ] Set one or two wellness goals for the next week
—
Energy-Boosting Tips
In addition to this fitness plan, here are some extra tips to keep your energy levels high:
- Stay Hydrated: Aim for at least 8 glasses of water a day. Dehydration can lead to fatigue.
- Prioritize Sleep: Aim for 7-9 hours of quality sleep each night.
- Nourish Your Body: Eat a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats.
- Limit Sugar and Caffeine: These can lead to energy crashes. Opt for natural energy boosters like nuts or fruits instead.
Final Thoughts
Boosting your energy is all about finding a balance that works for you. This fitness plan is a guideline, and you can adjust it according to your preferences and lifestyle. Remember, wellness is a journey, not a destination!
So, if you’re feeling sluggish, give this routine a try. You deserve to feel vibrant, energized, and ready to take on the world!
Here’s to a more energized you!
**Stay fabulous,
Zara**
HepatoBurn: Gentle Support for Steadier Days
When you’re stacking real habits—protein-forward meals, steps, and 7–9 hours of sleep—HepatoBurn is a simple add-on that supports the system behind energy, appetite, and metabolic rhythm.
Why Women 30+ Use It
- Pairs with an already-solid routine—no jitters, no crash.
- Easy to remember: 2 capsules with meals.
- Plays well with protein, walking, and strength training.
How to Use
- Timing: Breakfast & lunch are easy wins.
- Consistency: Use daily for a fair assessment.
- Stacks: Protein-first plates, post-meal walks, lights-down wind-down.
What It Isn’t
- Not a stimulant and not a magic fix.
- Best used alongside habits you’ll actually keep.
- Educational only—talk to your provider before new supplements.
Important: Educational only, not medical advice. Supplements don’t diagnose, treat, cure, or prevent diseases. Talk to your provider before changes to diet, exercise, or supplements.
