Customized Workout for Mike: Strength and HIIT Focus (Approx. 200 Calories)

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

Start with a gentle warm-up to prepare your body for the workout. This could include 5 minutes of light cardio such as brisk walking or jumping jacks.

Strength Circuit (15 minutes, MET ~6, RPE ~6)

For the strength circuit, perform each of the following exercises for 45 seconds, rest for 15 seconds, then move on to the next exercise. Go through the entire circuit three times. If weights are used, choose a weight that is approximately 50-60% of your 1RM.

• Goblet Squats: Hold a dumbbell with both hands in front of your chest, 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 Chest Press: Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. Then, using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them out to your sides. From this starting position, breathe out and push the dumbbells up with your chest. Lock your arms at the top, hold for a second, then begin to lower them slowly.
• Dumbbell Lunges: Stand upright holding two dumbbells at your sides. Step forward with one foot until your leg reaches a 90-degree angle. Your rear knee should remain parallel to the ground and your front knee shouldn’t go beyond your toes. Step back to the starting position and repeat on the other side.
• Standing Dumbbell Flys: Stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides. Bend your elbows slightly and raise your arms out to the sides until they’re at shoulder level. Lower your arms back down with control.
• Dumbbell Bicep Curls: Stand with a dumbbell in each hand, arms fully extended, and palms facing forward. Keep your elbows close to your torso at all times. Curl the weights while contracting your biceps. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
• Dumbbell Tricep Extensions: Stand with a dumbbell held by both hands. Your feet should be about shoulder-width apart. Lift the dumbbell above your head until both arms are fully extended. Keep your elbows in close to your head and perpendicular to the floor. Then, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Return to the start position by using the triceps to raise the dumbbell.

Modified HIIT Circuit – Home or Gym (10 minutes, MET ~5, RPE ~5-6)

This modified high-intensity interval training (HIIT) circuit will get your heart pumping and increase your metabolism, but at a lower intensity suitable for your current fitness level. Perform each exercise for 30 seconds with maximum effort, followed by 30 seconds of rest. Repeat the circuit twice.

• Standing Leg Tucks: Stand tall with your feet hip-width apart. Lift your right knee as high as it’ll go, and then place the leg back down. Alternate legs and start picking up the pace.
• Side Leg Lifts: Stand straight with your feet shoulder-width apart. Raise one leg to the side as high as you can. Lower your leg at a controlled pace back to the starting position. Repeat with the other leg.
• Modified or Wall Push-ups: Assume a full plank position, drop your knees to the floor without bending at the waist and perform a regular push-up. Stand in front of a wall at an arm’s length. Place your palms against the wall at shoulder height and shoulder-width apart. Bend your elbows and lower your upper body toward the wall in a slow, controlled motion. Push your body away from the wall to return to your starting position.
• Chair Squats: Stand in front of a chair with your feet hip-width apart. Lower your body toward the chair without actually sitting down. Keep your weight on your heels and your back straight. Push your body up to the starting position.
• Seated Knee Lifts: Sit on a chair with your feet flat. Keep your back straight and slowly lift your right knee toward your chest. Lower it, and then lift the left leg. Keep alternating.

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

Finish your workout with a short beginner-friendly yoga sequence to cool down, stretch out your muscles, and promote recovery. Here’s a simple vinyasa sequence:

• Mountain Pose (Tadasana): Stand tall with your feet hip-width apart, weight evenly distributed between both feet. Reach your arms towards the ceiling, and breathe deeply.
• Forward Fold (Uttanasana): From Mountain Pose, exhale as you bend at the hips, lengthening the front of your torso. Bend your elbows and hold on to each elbow with the opposite hand. Let the crown of your head hang down.
• Halfway Lift (Ardha Uttanasana): From Forward Fold, inhale and lift your torso so it’s parallel to the floor. Keep your hands on the floor, or bring them to your shins.
• High Plank (Plank Pose): From Halfway Lift, exhale and step or hop back into a High Plank. Keep your hands under your shoulders and your body in one straight line.
• Downward Dog (Adho Mukha Svanasana): From High Plank, exhale as you lift your hips up and back on an exhale. Keep your palms flat and fingers spread.
• Child’s Pose (Balasana): From Downward Dog, drop your knees to the mat, spread your knees wide and bring your big toes to touch. Sit your hips back onto your heels and reach your arms forward on the mat.
• Savasana (Corpse Pose): Lay flat on your back, with your arms and legs spread at about 45 degrees, the eyes close and breath deep and slow.

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 strength-building and high-intensity 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 200 calories. As always, consult with a healthcare provider before starting this or any other new workout regimen.