Make changes to overall fitness plan, if needed. For each activity in your fitness plan, list the day, intensity (target heart rate range or RPE), and duration. This revised fitness plan should continue to help you reach your fitness goals even after finishing this course.
Monday:
- Strength training: 3 sets of squats, lunges, push-ups, and rows at a moderate intensity for 30 minutes
Tuesday:
- HIIT workout: 20 seconds of high-intensity intervals followed by 40 seconds of rest for 20 minutes
Wednesday:
- Rest day
Thursday:
- Cardio: 45 minutes of running at a moderate intensity
Friday:
- Yoga: 60-minute vinyasa flow class to improve flexibility and mindfulness
Saturday:
- Active rest day: leisurely bike ride or walk in nature for 45 minutes
Sunday:
- HIIT workout: 20 seconds of high-intensity intervals followed by 40 seconds of rest for 20 minutes
These changes to the fitness plan incorporate a mix of strength training, cardio, high-intensity interval training, and yoga to ensure a well-rounded approach to overall fitness. By varying the intensity and types of workouts each day, this plan will continue to challenge the body and help maintain progress towards fitness goals.