If you can persist and accumulate over time, there must be some traces of training. But the training effect varies from person to person, depending on what effect you want to achieve. It's just that the weekend fitness arrangement is not very scientific, and the progress will be slower.

The fitness frequency of ordinary people is suggested to be 3-4 times a week, each time 1- 1.5 hours. Because fitness is to practice muscles, which will destroy muscle fibers in the process. After each training, muscles need 24-48 hours to repair. If the fitness interval is too long, exercise after the traces of exercise disappear, which is equivalent to starting from scratch every time. The scientific and effective method is to exercise 3 to 5 times a week, or the most suitable exercise consolidation should be the second exercise before the traces of the previous exercise disappear.

If there are only two days of training time on weekends, it is recommended not to train the same muscle group repeatedly in these two days, and practice the upper body on the first day and the lower body on the second day.

Main muscle groups: back, chest and buttocks.

Small muscle groups: shoulders, abdomen and hands.

If your need is to reduce fat, then if you only go to the gym on weekends, you need to control your diet from Monday to Friday and create opportunities for aerobic exercise, such as brisk walking, jogging, skipping rope and aerobic exercise, for more than half an hour. Anaerobic+aerobic training days can appropriately increase the intake of protein.

If the goal is to gain muscle and shape, then the answer suggests that you at least buy a yoga mat at home and follow the video at home on Tuesday and Thursday to keep your body in training state. If possible, you can buy elastic belt and dumbbells for advanced training.