Weekend activity planner

Plan two weekend sessions and see how much of the guideline they cover on their own.

Your details

Saturday walking briskly, about 3.5 mph, Sunday cycling, moderate pace

150 min

towards the 150 weekly minutes (100%)

Saturday1 hr
Sunday45 min
Energy over the weekend667 kcal

A 2017 study of over 60,000 adults found "weekend warriors" who fitted their activity into one or two days had most of the benefit of people active all week. Light activities are good for you but do not count towards the 150.

Chest pain, feeling faint or unusual breathlessness when active: stop, and call 999 if it does not pass. If you have a heart condition or have been told to take care, check with your GP about harder exercise.

The working

A Saturday walk and a Sunday ride

60 brisk minutes count as 60. A 45 minute ride at 7 METs is vigorous, so it counts 90. Together 150 minutes: the whole guideline in a weekend, using about 670 kcal.

Weekend warriors

The research

A 2017 study of 63,000 adults in England and Scotland found people who did all their activity in one or two sessions a week had a much lower risk of early death than inactive people, close to that of people active more often.

Make it stick

Plan it in

Book it like an appointment
Bring someone along
Have a rainy day plan
Warm up: weekend injuries love cold muscles

Read with care

What this cannot tell you

WeatherBritish weekends have opinions.
Big jumpsDoing a lot after a sitting week raises injury risk; build up.
StrengthStrength work on 2 days is extra.

Questions

Common questions

Can I do all my exercise at the weekend?

Yes. Weekend warriors get much of the benefit of being active all week.

How many calories does a weekend of activity burn?

Often 500 to 1,000 kcal for two good sessions.

What counts as a family friendly active weekend?

Walks, bike rides, swimming and park games all count.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.