It might only be the third week of January but already that feeling is starting to set in: the snooze button is wearing down from over-use, those new sneakers you got for Christmas still have tags attached and that Christmas bulge hasn’t budged. What to do? Fitness expert Amelia Burton takes us through an ideal week of exercise, and offers her top tips to sticking to your new health routine. Think you’re up for the challenge? Read on.
Monday: 30-45min steady state jog (or cardio class such as spin, step, boxing). Finish with ten minutes core (Reverse crunches, Russian twists, and two minutes of plank) and stretch.
Tuesday: Total body strength session: do a strength class such as a pump class, or the following routine. After warming up do 3 x 12 reps of: barbell squats, dynamic lunges, assisted chin ups, hand release push ups, fitball crunches, fitball hip raises, Brazillian twists, and v-seat hold.
Wednesday: 25-35 min HIIT session (High intensity Interval Training). This cardio based session can be done on a bike, in a pool, on a treadmill, in the park, on a cross trainer or on a rower. After a ten minute warm-up do the following 5 minute interval sessions:
3 rounds of: 4 minutes hard work (75 percent max), 1 minute rest
3 rounds of: 3 minutes hard work (85 percent max), 2 minutes rest
5 rounds of: 30 sec hard work (100 percent max), 30 sec rest
Thursday: Low intensity flexibility session: do a yoga, Pilates or specific core/stretch class.
Friday: Total body strength session: do a strength class such as a pump class, or the following routine. After warming up do 3 x 12 reps of: sumo squats, walking lunges, lat pulldown, upright row, tricep dips, burpees, medicine ball crunches, oblique side raises, plank for 2 minutes.
Saturday: Long cardio session. 45min-1hr run or do a double cardio class at the gym. Finish with a good long stretch.
Sunday: rest day because you deserve it!
NOTE: you can add Thursdays flexibility day on the back of one of your other days if you would prefer to have two days rest per week.
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