As promised on yesterday’s post, here is a sample [new and improved] workout schedule.
I emphasize toning/resistance/strengthening whatever you want to call it more than cardio. Cardio is important, but it’s muscle tone that speeds up metabolism (aka enables you to eat ice cream sundaes on your rest day).
Monday: HIIT workout (see below)
Tuesday: Rest, or leisurely 30 minute stroll outside (or let’s get real–on a treadmill, since it’s 112 degrees out)
Wednesday: Focus on two body parts. The Tabata and HIIT workouts make my legs sore, so I usually focus on arms, shoulders, back, and abs. I do a 15-20 minute workout with no rests at all. Depending on your laziness level of the day, you might up the ante with some cardio. You could do a ten minute run at the end, but if you get bored easily try one minute cardio bursts between moves, like a minute of burpees or on the elliptical, or if you’re coordinated, jump rope. A few of my favorite resistance workouts are linked below.
Thursday: Rest, maybe some stretches or a brief yoga flow (I lurv this desk job yoga sequence and it’s pretty easy).
Friday: 30-1 intervals (sprint 30 seconds, power walk 1 minute, repeat 8 times) OR Tabata workout (see below)
Sunday: Take a dance class or hike up Stone Mountain
HIIT 15-minute total body workout
Do each exercise for 45 seconds, then rest for 15 seconds before moving on to the next. You can either repeat each as you go or repeat the whole thing. Be sure the weights are the heaviest you can handle without getting hurt.
2. Squats with weights
3. Bicep curls
4. Alternating reverse lunges
7. Tricep extensions
8. Squat jumps
Tabata 20-minute workout
Do each of these exercises for 20 seconds, then rest 10 seconds. Repeat 8 times (4 minutes) to complete 1 round. Rest 1 minute after each round. The point is to work at your highest intensity in those twenty seconds.
1. High knee run
2. alternating jumping jack/tuck jump
4. Side leaps (mine started to get real dancer-y, but I think it’s supposed to look more like the Heisman maneuver from Insanity)
Tabata and HIIT workouts courtesy of Moms Into Fitness
And in case you are like me and go on Pinterest to look at workouts but get side tracked by food pins, here are some of my tried and true favorite toning workouts. Choose two for one workout, then add cardio bursts as described above:
Pilates ab workout – this one is customizable by adding planks or burpees (I like to alternate!) between each set of reps.
Paper plate ab workout – I have a wrist injury so I can’t always do this one without pain, but it’s great if you don’t like crunches or can’t do them.
Shoulder workout – Looks easy. Is not. (BTW, if you click through this chick’s blog, you will see why she looks so great. She says she used to only “run 3-6 miles in the morning and do a full body workout at lunch.” Huh whoa).
I’ve posted this total body workout before – I like the booty and inner thigh sections.
I did this crunch free core series yesterday and found my sides and back got a better workout than my abs.
Awesomesauce Arms – #11 is killer.
Five-minute arms – this one is so short you could do a total of three.