Hi Everyone! I hope you are still keeping up with our Workout Challenges. They aren’t anything major but I post these because I get a lot of friends and even colleagues asking me what type of workouts I do.
The Next Challenge is the “LETS DO IT” Work Out Challenge and it is a Four week High Interval Training (HIT) for beginners. Aim to do the below routine at approximately 75-85% of your maximum heart rate which can be calculated as [220 – your AGE]. For females you can calculate your maximum heart rate as 216 – [1.09 x your AGE].
WORKOUT ROUTINE MUST BE DONE 3 – 4 TIMES A WEEK:
- Always warm up for 3-5 minutes prior to beginning this routine
- Sprint for 60 seconds (you can do fast jogging instead of sprinting)
- Walk for 120 seconds (you can jog slowly instead of walking)
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(Repeat Steps 2 & 3 THREE TIMES)
- Sprint for 60 seconds (you can do fast jogging instead of sprinting)
- Walk for 90 seconds (you can jog slowly instead of walking)
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(Repeat Steps 5 & 6 THREE TIMES)
- Sprint for 60 seconds (you can do fast jogging instead of sprinting)
- Walk for 120 seconds (you can jog slowly instead of walking)
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(Repeat Steps 8 & 9 TWO TIMES)
- Do 20 squats or lounges (try to do this in 3 minutes or less)
- Do 20 Jumping Jacks (try to do this is 1 minute or less)
- Always cool down for 3-5 minutes after doing this workout routine
TOTAL WORKOUT TIME = 36 – 42 MINUTES
(depending on how many minutes you warm up and cool down)
If you want to workout for more than 3-4 days/week, feel free to do whatever routine you would like for the extra 1 or 2 days you workout in addition to the Lets Do It Challenge! 🙂
GOOD LUCK and please don’t forget to share your workout challenge experience with others by posting your comments here! Thanks xoxo… M.E.
