Spring Home Workout - Week 8

Monday - HIIT | Sprints

FREE CHOICE HIIT or  Sprints workout

Set your timer for 4 Rounds/6 exercises/30 seconds of work/20 second rest between moves/1 minute rest between rounds.  The total workout time is 21 minutes.

 Tabata-Style Sprints:  Warm-up with 3-5 minutes of an easy run outside or on treadmill.  

 Sprints can be completed outside on pavement, or inside on an elliptical machine or stationary bike as well.  

 Sprint for 20 seconds at a challenging (while safe) pace,
Rest up to 2 minutes
Repeat for 20 minutes

FINISHER : Fat burn for 10-15 minutes of LISS (low intensity steady state)

Cool down at an easy pace for 3-5 minutes once all sprints are finishe


Tuesday - HIIT | Sprints

FREE CHOICE HIIT or  Sprints workout

Set your timer for 4 Rounds/6 exercises/30 seconds of work/20 second rest between moves/1 minute rest between rounds.  The total workout time is 21 minutes.

Tabata-Style Sprints:  Warm-up with 3-5 minutes of an easy run outside or on treadmill.  

Sprints can be completed outside on pavement, or inside on an elliptical machine or stationary bike as well.  

Sprint for 20 seconds at a challenging (while safe) pace,
Rest up to 2 minutes
Repeat for 20 minutes

FINISHER : Fat burn for 10-15 minutes of LISS (low intensity steady state)

Cool down at an easy pace for 3-5 minutes once all sprints are finished.


Wednesday | Total Body

 Cardio LISS warm up 10 minutes (walking, jogging, biking etc.)

 Circuit 1 | 3 rounds

 Circuit 2 | 3 rounds

 Circuit 3 | 3 rounds

Finisher (optional) : Moderate Intensity Cardio 10 minutes

Fat burn for 10-15 minutes of LISS (low intensity steady state)

Cool down at an easy pace for 3-5 minutes


Thursday | Upper Body

Cardio LISS warm up 10 minutes (walking, jogging, biking etc.)

Circuit 1 | 3 rounds

Circuit 2 | 2 rounds

 Circuit 3 | 4 rounds

 Circuit 4 | 4 rounds

 Finisher : Moderate Intensity Cardio 10 minutes

Fat burn for 10-15 minutes of LISS (low intensity steady state)

Cool down at an easy pace for 3-5 minutes


Friday | Active Recovery


Saturday | LEG DAY

 Cardio LISS warm up 10 minutes (walking, jogging, biking etc.)

 Circuit 1 | 2 rounds

Circuit 2 | 4 rounds

Circuit 3 | 3 rounds

OPTIONAL: Fat burn for 10-15 minutes of LISS (low intensity steady state)

Cool down at an easy pace for 3-5 minutes


Sunday | Active Recovery Day