Description
Exercise is beneficial not only for strengthening your muscles, but it also improves your cardiovascular health and balance, provides muscle tone, increases your metabolism (so you burn more calories at rest), improves mental health, relieves stress and much more! This exercise plan includes 5 workouts per week, split between home and gym. It includes cardio, full body weights, HIIT workouts, core workouts and more!
What are HIIT workouts?
High intensity interval training (HIIT) has been shown to help increase your fat burning for up to 36 hours after you are finished working out along with decreasing the stress put on the body. The goal of these short HIIT workouts are to keep your heart rate up by going as hard as you can for short amounts of time with little rest. The Home & Gym Exercise Plan includes a couple HIIT workouts each week balanced out by other workouts focused on the core, muscle strength and toning, and cardiovascular endurance.
Workout Schedule Overview
| Home | Gym | Gym | Home | Gym | |
| Week 1 | Home Workout 1 | Elliptical/Arc Trainer or treadmill – steady but challenging pace
30-45 minutes |
Bike intervals
20 minutes 30 sec hard, 60 sec recovery. Repeat. + Full Body 1 20-25 minutes |
Core 1
+ Extra stretching |
Stair stepper intervals 15-20 minutes. 1 min hard, 2 min recovery.
+ Full body 2 20-25 minutes |
| Week 2 | Home workout 2 | Run/walk intervals – 30 sec fast pace, 60 sec regular pace.
Repeat – 20 min. + Lower Body 1 20-25 minutes |
Arc trainer 15-20 minutes – with resistance
+ Run – 15 minutes + 10 minute core |
Home workout 3 | Elliptical/ Arc – long intervals: 3 min. hard, 2 min. recovery
25 minutes + Upper Body 1 20-25 minutes |
| Week 3 | Home workout 4 | Elliptical, bike, or treadmill – steady, challenging pace
30-40 minutes + 10 minute core |
Full body 1
40 minutes – repeat sets extra times
|
10 minute core – repeat 2-3x | Bike intervals 30 sec. as fast as possible, 60 sec recovery. Repeat 20 min
+ Full body 3 – 20 min |
| Week 4 | Core 2 | Lower body 1
20 minutes + Bike, elliptical, or treadmill HIIT intervals 1 min hard, 2 min recovery pace. |
Upper body 1
20 minutes + Arc trainer or stair stepper 20-25 minutes steady state |
Home workout 5 | Treadmill long jog 30-45 minutes (can mix up other cardio) |
