Strength, HIIT, and Flexibility Workout for Thomas

Before we begin, Thomas, let’s define some important terms:

• Metabolic Equivalent of Task (MET): This is a measure of energy cost of physical activity. 1 MET is the rate of energy expenditure while at rest. The MET of an exercise is higher for more intense activities.
• One-Rep Max (1RM): This is the maximum amount of weight that you can theoretically lift for one repetition of a given exercise. It’s often used to determine the appropriate weights for different exercises and to track strength progress over time.
• Rate of Perceived Exertion (RPE): This is a scale (usually from 1 to 10) that is used to measure the intensity of your exercise. The RPE scale measures feelings of effort, strain, discomfort, and/or fatigue experienced during physical activity.

Considering your current physical activity level, your goals, and the types of exercise you enjoy, a good workout for you would incorporate strength training with dumbbells and kettlebells, some HIIT, and flexibility training.

Here’s a suggested workout for you:

1. Warm-up (5 minutes, MET ~3, RPE ~2-3): Light cardio such as a brisk walk or slow jog to increase heart rate and prepare the body for exercise.
2. Strength Training (30 minutes, MET ~6, RPE ~6-7): For all strength exercises, choose a weight that is approximately 60-70% of your 1RM. This will help to build strength while also promoting muscular endurance. You can perform this as a circuit to increase the cardio aspect of the workout, or complete each exercise and move on to the next to emphasize strength.
   • Goblet Squats with Kettlebell: 3 sets of 12 reps. Hold a kettlebell by the horns at chest level, stand with your feet shoulder-width apart, and lower your body by bending at the knees and hips. Return to the starting position by pushing through your heels.
   • Dumbbell Press: 3 sets of 12 reps. Lie on a flat bench with your feet on the ground. Hold a dumbbell in each hand at chest level, then press them up until your arms are fully extended.
   • Standing Dumbbell Rows: 3 sets of 12 reps. Stand with a dumbbell in each hand, bend your knees slightly and lean forward from your hips. Keep your back straight as you pull the weights up to your sides.
   • Dumbbell Shoulder Flys: 3 sets of 12 reps. Stand with a dumbbell in each hand, lean forward slightly and lift the weights out to your sides until they are parallel with the ground.
   • Kettlebell Swings: 3 sets of 12 reps. Stand with your feet hip-width apart, hold a kettlebell in front of you with both hands, bend your knees and hinge at your hips to swing the kettlebell between your legs, then straighten your knees and swing the kettlebell up to chest level.
3. HIIT Circuit (15 minutes, MET ~8, RPE ~7-8): Perform the following exercises in a circuit, with little to no rest between exercises. Repeat the circuit as many times as possible in 15 minutes.
   • Squat Jumps: 10 reps. Stand with your feet shoulder-width apart, lower into a squat, then jump up as high as you can. Land softly and immediately lower into the next squat.
   • Sit-ups with Medicine Ball Press: 10 reps. Lie on your back with your knees bent and hold a medicine ball at your chest. Perform a sit-up while pressing the medicine ball towards the ceiling.
   • Mountain Climbers: 30 seconds. This exercise targets the core while providing a cardio workout. Start in a high plank position, then bring one knee towards your chest. Quickly switch legs, bringing the other knee towards your chest.
   • Bodyweight Shoulder Sequence: 30 seconds each of shoulder circles forward, shoulder circles backward, shoulder flies, shoulder presses, and hi-jack hi-jills.
4. Cool Down (5 minutes, MET ~2, RPE ~1-2): Light stretching to help the body recover and to prevent muscle stiffness.

This workout includes strength training to help build muscle and increase your metabolism, high-intensity interval training to improve cardiovascular fitness and burn calories, and stretching to improve flexibility and aid recovery. Considering the MET values for each activity and the time spent, this workout would burn approximately 300-400 calories. As always, consult with a healthcare provider before starting this or any other new workout regimen.