Here’s my current weekly workout schedule:
Sunday: HIIT #1 on an elliptical; Pilates.
Monday: HIIT #1 on an elliptical + 20 minute run at 85% MHR; Yoga.
Tuesday: Muscles: chest, legs, triceps; Pilates.
Wednesday: HIIT #2 on an elliptical; Muscles: shoulders, biceps, upper-back.
Thursday: HIIT #2 on an elliptical + 20 minutes run at 85% MHR; Muscles: chest, legs, triceps.
Friday: Muscles: shoulders, biceps, upper-back; Yoga.
Saturday: Rest!
HIIT #1 is:
3 minutes warmup
1 minute at 60% effort
1 minute at 70% effort
1 minute at 80% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 70% effort
1 minute at 80% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 70% effort
1 minute at 80% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 70% effort
1 minute at 80% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 70% effort
1 minute at 80% effort
1 minute at 100% effort
2 minutes cooldown
(total of 25 minutes)
HIIT #2 is:
3 minutes warmup
1 minute at 60% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 100% effort
2 minutes cooldown
(total of 25 minutes)