Here’s a breakdown of three fitness sessions covering Cardio, Core, and Upper or Lower Body Workouts to help you build endurance, strength, and muscle definition.
1. Cardio Session: High-Intensity Interval Training (HIIT)
If you’re looking for a fast-paced, heart-pumping workout that burns calories and improves endurance, HIIT is the way to go. This session will elevate your heart rate while keeping things dynamic and engaging.
Workout Plan (30-40 minutes total)
- Warm-up (5 minutes)
- Jumping jacks (1 min)
- High knees (1 min)
- Bodyweight squats (1 min)
- Arm circles + dynamic lunges (2 min)
- HIIT Circuit (Repeat 3-4 Rounds)
- 30 sec: Sprint or fast-paced jogging
- 30 sec: Burpees
- 30 sec: Jump squats
- 30 sec: Mountain climbers
- 1-minute rest, then repeat
- Cooldown (5-10 minutes)
- Light jogging or walking
- Deep stretches focusing on hamstrings, quads, and calves
🔥 Why it works: HIIT keeps your metabolism elevated even after you finish the workout, helping with fat loss and cardiovascular health.
2. Core Workout: Ab Circuit for Strength & Definition
Your abs aren’t just for aesthetics—they help with stability, posture, and functional movement. This workout will target upper abs, lower abs, and obliques for a well-rounded core routine.
Workout Plan (Repeat 3 Rounds)
- 30 sec: Bicycle crunches
- 30 sec: Leg raises
- 30 sec: Russian twists (weighted if possible)
- 30 sec: Plank to shoulder taps
- 30 sec: Hanging knee raises (or lying tuck-ins)
- 30 sec: Side plank (15 sec per side)
Finish with:
- 1-minute plank hold
- 20-30 crunches as a burnout
🔥 Why it works: Strengthening your core improves athletic performance, reduces back pain, and helps build a stronger, more stable midsection.
3. Upper or Lower Body Strength Training
Strength training is key for building muscle, increasing metabolism, and improving overall strength. Here are two options depending on whether you want to target your upper or lower body.
Upper Body Focus (Push + Pull)
- Warm-up: Resistance band work, arm circles, light cardio
- Workout (3-4 sets each, 8-12 reps)
- Bench press or push-ups
- Lat pulldown or pull-ups
- Shoulder press
- Bicep curls + tricep dips
- Finisher: 1-minute burnout push-ups
Lower Body Focus (Leg Day)
- Warm-up: Bodyweight squats, lunges, dynamic stretches
- Workout (3-4 sets each, 8-12 reps)
- Squats (bodyweight or weighted)
- Romanian deadlifts
- Lunges (walking or stationary)
- Calf raises
- Finisher: Jump squats (30 sec)
🔥 Why it works: Strength training boosts muscle mass, increases metabolism, and helps prevent injury by reinforcing your joints and bones.
Final Thoughts
- Cardio is great for endurance and fat loss.
- Core work improves stability and posture.
- Strength training builds muscle and strength for long-term health.
💪 Tip: Mix these sessions into your weekly routine for a balanced approach to fitness. Let me know which workout you’re doing today! 🚀
WHEN: Monday + Friday | 12:00PM – 12:35PM | @teodoradju
What to expect 
:
Join FITloft in our express, 35-minute high intensity interval + core/upper/lower body workout class. Show up prepared to MOVE! We are divided into 2 groups. Timed intervals keep you moving through a cardio portion, and an ab, upper or lower body specific sequence. The ultimate “show and go” program. And you’re out in time to shower for your next ZOOM! 
Signing up is easy! 
Click the link in our bio & sign up through the Group Class Schedule!
