Warm-up (10-15 minutes)

Dynamic Warm-Up:

1. Arm Circles (2 minutes)

• Stand with feet shoulder-width apart. Extend your arms to the sides and make small circles, gradually increasing the size. Switch direction halfway.

2. Leg Swings (2 minutes)

• Use a wall or chair for balance. Swing one leg forward and backward, then switch legs. Aim for a smooth, controlled movement.

3. Hip Circles (2 minutes)

• Stand with hands on hips. Make slow circles with your hips, moving in one direction for 30 seconds and then reversing.

4. Dynamic Lunges with Twist (2 minutes)

• Step forward into a lunge, twist your torso towards the forward leg, return, and switch legs. Repeat for 1 minute each side.

5. High Knees (2 minutes)

• Jog in place, bringing your knees up to hip level. Keep your core tight and maintain a brisk pace.

Mobility Exercises:

1. Cat-Cow Stretch (2 minutes)

• On all fours, alternate between arching your back (Cow) and rounding it (Cat). This helps improve spinal mobility and relieve neck tension.

2. Shoulder Shrugs (1 minute)

• Raise your shoulders towards your ears, hold for a second, then release. Repeat for 1 minute.

Main Workout (60 minutes)

Today’s Workout: HIIT Circuit for Fat Burn and Strength

Work/Rest Intervals: 40 seconds work, 20 seconds rest. Complete 3 rounds.

1. Bodyweight Squats

• Stand with feet hip-width apart. Lower your body as if sitting in a chair, keeping your chest up and knees behind toes. Return to standing.
• Form Cue: Keep weight on your heels, and avoid collapsing your knees inward.
• RPE: Aim for RPE 6-7.

2. Incline Push-Ups (using a chair)

• Place your hands on a chair with feet extended behind you. Lower your chest to the chair and push back up.
• Form Cue: Keep your body in a straight line from head to heels.
• RPE: Aim for RPE 6-7.

3. Tricep Dips (using a chair)

• Sit on the edge of a chair, hands by your hips. Move your hips off the edge and lower your body, bending elbows, then press back up.
• Form Cue: Keep your elbows pointing straight back.
• RPE: Aim for RPE 6-7.

4. Step-Ups (using stairs or a sturdy chair)

• Step one foot onto the chair, then the other. Step back down and repeat.
• Form Cue: Drive through your heel as you step up for better balance and muscle activation.
• RPE: Aim for RPE 7-8.

5. Mountain Climbers

• Start in a plank position. Drive one knee towards your chest, then switch legs quickly.
• Form Cue: Keep your hips stable and core tight.
• RPE: Aim for RPE 7-8.

6. Seated Russian Twists

• Sit with knees bent, leaning back slightly. Hold a weight (optional, can use a household item like a water bottle) and twist your torso side to side.
• Form Cue: Engage your core to control the movement.
• RPE: Aim for RPE 6-7.

7. Glute Bridges

• Lie on your back with knees bent and feet flat. Lift your hips towards the ceiling, squeezing your glutes at the top.
• Form Cue: Keep your core braced and avoid overextending your lower back.
• RPE: Aim for RPE 6-7.

8. Plank

• Hold a plank position on your elbows or hands, maintaining a straight line from head to heels.
• Form Cue: Engage your core and keep your hips level.
• RPE: Aim for RPE 6-7.

Cool-down (10-15 minutes)

Gentle Cool-Down:

1. Child’s Pose

• Kneel on the ground, sit back on your heels, and reach your arms forward, lowering your chest to the floor. Hold for 2 minutes.

2. Neck Stretches

• Gently tilt your head to each side, holding for 30 seconds. Repeat twice on each side.

3. Hamstring Stretch

• Sit with one leg extended and the other bent. Reach towards your toes on the extended leg, holding for 1 minute per leg.

4. Seated Forward Fold

• Sit with legs extended in front of you. Reach forward, trying to touch your toes. Hold for 2 minutes.

5. Deep Breathing Exercises

• Sit comfortably, close your eyes, and take deep breaths in through your nose and out through your mouth. Focus on relaxing each muscle group.