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

Hi Isabel, 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 strength-building 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.

1. 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.
2. Upper Body Rotations: Stand tall and twist your upper body from side to side. Engage your core and make sure the movement is controlled.
3. 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.
4. High Knees: Jog in place, bringing your knees as high as possible with each stride.
5. Butt Kicks: Jog in place, kicking your heels towards your glutes with each stride.
6. Jumping Jacks: Stand straight, then jump spreading your legs and arms at the same time. Jump back to the starting position.
7. 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.
8. Arm Swings: Stand with your arms at your sides. Swing them forward and back in a controlled motion.
9. 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.
10. 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.

Strength Circuit (15 minutes, MET ~5-6, RPE ~5-6)

Perform each of the following exercises for 45 seconds, rest for 15 seconds, then move on to the next exercise. If weights are used, choose a weight that is approximately 50-60% of your 1RM.

Goblet Squats with Kettlebell

Hold a kettlebell by the handles at chest level with both hands. Stand with your feet hip-width apart. Lower your body by bending at the knees and hips, keeping your chest upright. Push back up to the starting position through your heels.

Elbow Ups

Start in a low plank position with your elbows under your shoulders and your body in a straight line. Push up onto your hands to move into a high plank position, then lower back down onto your elbows.

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.

Modified Plank Saw

Start in a modified plank position (on your knees instead of toes), with your elbows under your shoulders and your body in a straight line. Rock forward and back in a controlled motion, engaging your core throughout the movement.

Supine Standing Bent Over Rows

Stand with a dumbbell in each hand, hinge at your hips, and let the dumbbells hang at arm length. Pull the dumbbells towards your rib cage, then lower them back down.

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

Perform each exercise for 30 seconds with maximum effort, followed by 30 seconds of rest. Repeat the circuit twice.

• Burpees
• Plank Jacks
• Jump Squats
• High Knees
• Star Jumps

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.
• Finish with 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 strength-building, 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.