Functional Circuit and Interval Cardio Workout for Strength and Endurance (Approx. 200-300 Calories) for Stacey

Before we begin, 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 functional training, aerobics, running, and a bit of cycling for variety. You can increase the intensity to increase caloric expenditure.

Warm-up (5 minutes, MET ~3, RPE ~2-3)

Light cardio such as jogging on the spot or jumping jacks increases heart rate and prepares the body for exercise.

Functional Training Circuit (20 minutes, MET ~6, RPE ~5-6)

For all functional exercises, if weights are used, choose a weight that is approximately 50-60% of your 1RM. This will help to build strength while also promoting muscular endurance. Each exercise is performed for 45 seconds followed by 15 seconds of rest. Perform the entire circuit 3 times.

• Dumbbell Squats: Hold a dumbbell in each hand at your sides, 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.
• Push-ups: Start in a high plank position, then lower your body until your chest nearly touches the floor. Push up to return to the starting position. If regular push-ups are too challenging, you can modify them by performing them on your knees.
• Alternating Reverse Dumbbell Lunges: Stand with a dumbbell in each hand, step backward with one foot, and lower your body until your front knee is bent at 90 degrees. Push back up to the starting position, then repeat with the other leg.
• Standing Reverse Dumbbell Flys: Hold a dumbbell in each hand and lean forward from your hips, keeping your back straight. Lift the weights out to the sides until they’re level with your shoulders, then lower them back down.
• Plank: Start with a full plank for 30 seconds, then switch to a modified plank (on your knees) for another 30 seconds.

Aerobics – Cycling (10 minutes, MET ~6, RPE ~6)

For the first 4 minutes, do a Tabata interval (20 seconds high intensity, 10 seconds rest, repeated 8 times). For the remaining 6 minutes, alternate between 20 seconds of sprinting and 30 seconds of light riding.

Running (10 minutes, MET ~7, RPE ~6-7)

A 10-minute run at a low to moderate intensity will help improve your cardiovascular fitness and endurance.

Cool Down (5 minutes, MET ~2, RPE ~1-2)

Light stretching helps the body recover and to prevent muscle stiffness.

This workout includes functional training to improve strength and balance, aerobics and running for cardiovascular fitness, and stretching to improve flexibility and aid recovery. Considering the MET values for each activity and the time spent, this workout would burn approximately 200-300 calories. As always, consult with a healthcare provider before starting this or any other new workout regimen.