Pilates, High-Intensity Interval Training, and Yoga: A Balanced Workout for Rasheedah (Approx. 300-400 Calories)

Hi Rasheedah, considering your current physical activity level, your goals, and the types of exercise you enjoy, a good workout for you would incorporate a mix of Pilates exercises, high-intensity interval training (HIIT), and yoga. This balanced approach will help you increase your general fitness level, build strength, and improve your overall health.

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

Begin your workout with a dynamic warm-up to increase your body temperature, enhance mobility, and prepare your body for the workout. Here are some exercises you can do:

• Arm Circles: Extend your arms out to the sides and perform small, controlled circles forward for 30 seconds, then reverse the direction for another 30 seconds.
• Upper Body Rotations: Stand tall and twist your upper body from side to side. Engage your core and make sure the movement is controlled.
• Hip Circles: Stand with your hands on your hips and make circles with your hips, moving in one direction for 30 seconds, then switching to the other direction.
• High Knees: Jog in place, bringing your knees as high as possible with each stride.
• Butt Kicks: Jog in place, kicking your heels towards your glutes with each stride.
• Jumping Jacks: Stand straight, then jump spreading your legs and arms at the same time. Jump back to the starting position.
• Lunges: Take a step forward 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.
• Arm Swings: Stand with your arms at your sides. Swing them forward and back in a controlled motion.
• Side Lunges: Step to the side with one foot, bending the knee of that leg and keeping the other leg straight. Push back to the starting position and repeat on the other side.
• Ankle Circles: Lift one foot off the ground and make circles with your ankle. Do this for 30 seconds, then switch to the other foot.

Pilates Sequence (15 minutes, MET ~3-4, RPE ~4-5)

Perform each of the following Pilates exercises for 45 seconds, rest for 15 seconds, then move on to the next exercise.

• The Hundred: Lie on your back with your legs in table-top position (knees bent 90 degrees and stacked over your hips). Lift your head, neck, and shoulders off the mat and extend your arms long by your sides, hovering off the mat. Pump your arms up and down as you inhale for 5 counts and exhale for 5 counts.
• Roll-Up: Lie on your back with your arms extended overhead and your legs straight. Inhale and start to curl your upper body off the floor, and exhale to roll up to a sitting position. Inhale at the top, then exhale to reverse the movement and roll back down.
• Single-Leg Stretch: Lie on your back and pull one knee into your chest while extending the other leg long. Switch legs, pulling the other knee into your chest. Keep your upper body lifted off the mat.
• Double-Leg Stretch: Lie on your back and pull both knees into your chest, curling your head, neck, and shoulders off the mat. Extend your arms and legs long in opposite directions, then circle your arms around and pull your knees back into your chest.
• Scissor: Lie on your back and lift both legs straight up to the ceiling. Curl your head, neck, and shoulders off the mat and grab one ankle as you lower the other leg towards the floor. Switch legs.

HIIT Circuit (10 minutes, MET ~8, RPE ~7-8)

Perform each exercise for 45 seconds with maximum effort, followed by 15 seconds of rest. Repeat the circuit twice.

• Alternating Step-Ups: Stand in front of a cardio step or low bench. Step up with one foot, then the other, then step down with the first foot, followed by the other. Repeat, alternating the leading foot.
• Full Plank: Start on your hands and knees, then step your feet back to come into a high plank position, with your wrists under your shoulders and your body in a straight line.
• Quick Feet: Stand with your feet hip-width apart and lower into a half-squat. Run in place as quickly as you can.
• Squats: Stand with your feet hip-width apart and your hands clasped in front of your chest. Push your hips back and bend your knees to lower into a squat, then push back up to the starting position.

Yoga (10 minutes, MET ~2.5, RPE ~2-3)

Perform an intermediate vinyasa sequence. This could include poses like:

• Downward Dog (Adho Mukha Svanasana): Start on your hands and knees, then lift your hips up and back. Try to straighten your legs and press your heels into the floor.
• Plank (Chaturanga Dandasana): From Downward Dog, shift forward into a high plank position, preparing for Chaturanga.
• Upward Dog (Urdhva Mukha Svanasana): From Chaturanga, push your chest forward and up, straightening your arms and lifting your thighs off the floor.
• Warrior I (Virabhadrasana I): From Downward Dog, step one foot forward between your hands, turn your back foot out, and lift your torso and arms up.
• Warrior II (Virabhadrasana II): From Warrior I, open your hips and torso to the side, extending your arms parallel to the floor.
• Triangle (Trikonasana): From Warrior II, straighten your front leg and reach forward, then drop your front hand to your shin or a block and reach your other hand to the sky.
• Reverse Warrior (Viparita Virabhadrasana): From Warrior II, flip your front palm up and reach it to the sky, keeping the back arm resting on the back leg.
• Savasana (Corpse Pose): Lay flat on your back, letting your feet fall to the sides, and rest your hands a few inches away from your body, palms up. Close your eyes and breathe deeply, relaxing your body completely.

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

End with a gentle cool down to help your heart rate return to normal. This could include walking and light stretching.

This workout includes a mix of Pilates, high-intensity, and flexibility exercises, which will help you to increase your general fitness level, build strength, and improve your overall health. The yoga and cool-down segments will aid in recovery and flexibility. 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.