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One of the most common workout questions is what to do on non-workout or off days. In this video, I’m going to show you a few exercise options you have if you absolutely must do something on those days when you aren’t scheduled to be in the gym. Keep in mind, your time away from the gym is paramount to the success you will see in it. Muscle recovery is one of the most important things you can prioritize in your training.
That said, if you are going to look for something to do on your off days you first have to identify your goal. If you are a hardgainer or skinny guy that is struggling to put on muscle mass you will want to do everything in your power to focus mostly on eating and resting on your off days. Doing extra cardio is not the prescription for adding muscle if you are already struggling to do so.
If you are looking for an activity to do, you will want to focus on those things that prioritize explosive or athletic actions without the long duration component. So think about how you can be explosive without lifting heavy weights or those that have a high eccentric component. Things like a sled push or battle ropes can be great ways to get your heart rate up quickly without turning your workout into too much of an aerobic one.
Along those same lines you can choose to do ball slams. This exercise does not have a heavy eccentric overload component and makes for an activity that you will not have a hard time recovering from. If you do this in a repetitive fashion (30 to 40 slams as quickly as you can with minimal breaks or rest), then you are going to gain the benefits of the conditioning of this without overloading the muscles beyond their ability to recover.
If on the other hand your goal is fat loss and you need to lose excessive weight, then your “off” day could provide you with a great opportunity to accumulate some additional volume that you wouldn’t otherwise be able to get in your 5 days of training. Here is where something like a steady state cardio option (running, walking, biking, etc) is going to work best since the intensity will be much lower than during a preferential HIIT session which will allow you to build up some extra minutes burning calories.
Regardless of your path you will always want to prioritize your recovery and do so with the help of good nutrition and supplementation. Here is where you can excel if you already have not dialed this area in. The ATHLEAN-Rx supplement lineup has Reconstruxion as it’s primary muscle recovery supplement. This is the choice of professional athletes who must be able to recover between games to maximize consistency of performance throughout the season. Watch your workouts and your results improve by visiting and try the exact same edge the pros are using.
For more videos on how to recover from your workouts and which supplements are best for muscle recovery be sure to subscribe to our channel here on youtube at
50 comments
If you read the cc in English, not auto-generated, his actions don’t match any explanation. I was so confused watching this with cc and sound off.😂
"NO GAINS LOST"
Finally something on athleanX that doesn't kill gains
loved this video!!! ty
Great tips on what to do on "rest days"
Im scared for the safety of that huge screen
Can I do hiit on rest days???
Thanks for confirming that you can train 7 days a week for fat loss as long as it's conditioning. I usually do 5 min jog + 6 pack shuffle targeting either lower abs or obliques on off days. That's in addition to my AX-1 plan.
The tenant below me is going to love my sled and lead ball slams 😉
None workout days. What are they?
Yoga on rest days?
off days? this would make the most intense day.
Stretching is also a good idea from what I've heard.
I never comment but can I just say that I appreciate the ratio of positive to negative comments the majority of the time on this channel. Its such a relief to be curious about others opinions on a subject and not be bombarded with negativity.
Wait so as for someone who’s trying to put on weight.. can i at least walk on my off days?
I believe the subtitles are from another video…
The subtitles in this video are wrong
Thanks Jeff! Greetings from Indonesia
Very helpful video, does boxing (shadowboxing and hitting the bag) count as one of the cardio workouts you can do on a day off? I used to be an fighter, too old now, and I'm starting to follow the Athlean X program, I want to gain a little size, but I don't want to completely give up on my boxing workouts I have always done
I’m 14 at 160lb but the stupid BMI index is telling me I’m overweight even though it’s mostly muscle and I don’t look fat at all
THanks jeff
Literally found a jump rope in my closet the other day
The english caps are from another video
What are some good medicine ball exercises to do on off days besides just med ball slams that minimize eccentric loading
Can I do cardio on rest days ?
What about plyometric training on recovery days? Love the channel keep it up!
I do This on Workout Days
Crazy subtitles
Could we do stretching on rest days
Right on! Don’t half ass it!! Great advice! Never knew the rational about recovery that specific! That’s why I just joined Athlean X!!! 💪🏼
I know this video is pretty old. But, I would like to see the difference between Work out days and Rest Days. Mainly asking about what protein and calorie intake. Example, If I take 50g of protein shake, whether it be recovery or build, which of any, protein powder should I use on my rest days. Do I go back to my food schedule without powder or continue to consume a lot of protein because my body is rebuilding.
Most ppl struggle going to the gym.. I struggle not going to the gym on rest days🤣 rest days are the hardest
I usually do restorative yin yoga style hamstring stretching.
What about nutrition on rest days
Hi, I'm 1.66 and weight 66 kg, I have 3 purchase options, a 1.5-inch battle rope of 9 or 15 meters long or 2 inches of 9 meters long, which one do you recommend?
Under-rest-imate
Dang I want to gain muscle but I also like to do something in off days like a run since I used to be a distance runner.
Battle ropes and sled work out if possible
If you do the workouts right you won't be able to stand up the next day.
Like doing burpees?
In short : cardio
Roman legioners marched 20 roman miles in heavy gear and carrying heavy equipment every morning
SLED PUSH GANG
Hey, boss. Great video, thanks for the advice as always. Do you have any advice on caffeine balance and the importance of sleeping? I’m a personal trainer irl and many of my colleagues push caffeine rich supplements to help with gains, but the stuff ruins the sleep schedule and can lead to caffeine related addiction and headaches. I try to steer away from the stuff, but some assistance would be nice.
This video really needs to be pinned to the top. Not following the advice of "do nothing on rest days" had caused me more harm than good.
Looked like a tornado ball
1:47 for a nuke
Jeff, I do not say this often enough because I think you hear it every hour, but your advice is priceless. Thank you for putting out all this content – it has guided me through fixing joint problems, getting leaner, and genuinely enjoying my time at the gym!
I do abs on rest days
Thanks as I've been trying to make rest day activity a little clearer.
you talk more than show.. please show more and talk less, no matter how..