Spring Week 4: Gym Workout

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 finished.


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.


Full Body

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

Circuit 1 | 3 rounds

Circuit 2 | 3 rounds

Circuit 3 | 1 round


Upper Body

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

Circuit 1 | 3 Rounds

Circuit 2 | 3 Rounds

Circuit 3 | Burnout  

  • Pushups: 1 set (burnout, until you can't, do anymore)

  • Bicep Curls: 1 set (burnout, until  you cant, do anymore)

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


Lower Body

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

Circuit 1 | 3 rounds Superset

Circuit 2 | 3 rounds

Circuit 3 | 8 rounds

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

Cool down at an easy pace for 3-5 minute