Oh Friday, am I ever glad to see you!

This week was a bit of a stressy one because I had to write a scary work-related exam yesterday. Even though it was really hard, I loved waking up this morning and feeling the wave of relief come over me, knowing it’s now over. I used to be good at studying in school, but this experience reminded me of what a huge pain it is! Phew. OK. On to more exciting things… let’s chat fitness!

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Work It Out

Today’s routine is another outdoor cardio/strength combo, and best of all, you need zero equipment for it! Ideally, you’d find a 400m track for the cardio portion, but if that’s not doable, running around a football field, soccer field, or a loop in a park will work just fine.

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The HIIT the Track Workout

As you’ll see in the chart below, you’ll be doing some sprints (the high-intensity interval part) mixed with some active recovery time and strength-building bodyweight moves. The sprints should be 100% all-out, but move at whatever pace feels easy to you for the recoveries. Either drop your pace to a jog, or even further to a walk if you feel the need to do so. For the strength moves, focus on technique rather than speed. You can do 100 squats with crappy form but that won’t get you the same nice results as 10 squats with great form!

Fit Bit Friday 151 - The HIIT the Track Workout

Click here to print the PDF.

Turn It Up

If you liked last week’s tune, you’re in for a treat today because I’ve got a little more Gareth Emery for ya. This one’s called Soldier and features his sister, Roxanne Emery. It’s got a nice steady beat perfect for a long run, or if you’re like me, perfect for listening to over and over and over again no matter what workout I’m doing. #obsessed.

Have A Read

And lastly, the two winners of my Plant Based Diet for Dummies book giveaway are Adri and Dana. Congrats ladies! I’ll be emailing you shortly for your contact info.

Before you head off for the weekend, tell me…

  • What was the highlight of your week?
  • What’s on your agenda fitness-wise this weekend?