Get a 3-in-1 at-home workout experience with these weekly workout plans created by top fitness professionals Else Lautala and Lauri Kalima. This combo of HIIT, booty, core and yoga is sweaty, fun and challenging but will you find ultimate fitness at the end of the rainbow?
Yes and no. We’re convinced that combining enough challenge with joy of exercising will lead to better fitness and that’s what it’s all about: challenging yourself and doing better than the old version of you. No need to check what your buddy is doing or compare yourself to others – the key is to keep doing the work and improving, for your own sake.
Even your personal ultimate fitness level is not static, it may move up or down, but the key is to keep doing the work and improving, for your own sake.
We want to help you keep improving your fitness and have some fun while doing so with these weekly workout plans for different fitness levels.
First, let’s take a look at each workout in detail and then move on to building weekly workout plans for beginners, intermediate and advanced level exercisers.
FOUR FUN AND SWEATY WORKOUT ROUTINES
WORKOUT 1: QUICK HIIT – 7 MINUTES
Do each exercise for 30 seconds. Do as many reps as possible, non-stop. Rest for 60 seconds at the end of the circuit. Repeat the full circuit two times.
- Frog Jump + Burpees
- Mountain climber
- Side squat
- T pushup
- Leg raise
- Jumping jacks
WORKOUT 2: THE BOOTY BUILDER – 14 MINUTES
Do each of the six exercises for 40 seconds and follow up with 20 seconds of rest. Do as many reps as possible. Rest for two minutes at the end of the circuit. Repeat the full circuit two times.
- Lunge kick
- Skater jump
- Split jump
- Single leg hip raise
- Jump squat
- Side lunge
WORKOUT 3: Crazy For Core – 14 minutes
Do each of these six exercises for 40 seconds and follow with 20 seconds of rest. Do as many reps as possible. Rest for two minutes at the end of the circuit. Repeat the full circuit two times.
- Plank reach touch
- Plank twist touch
- Side kick plank
- V crunch
- Spiderman pushup
- Crab reach
WORKOUT 4: GO WITH THE FLOW – 15 MINUTES
Do each of these three yoga sequences for five minutes. Do them at your own pace, non-stop.
- Mountain pose, standing forward bend, low plank to cobra, downward-facing dog and repeat.
- Downward-facing dog, high donkey kick, warrior, triangle pose, warrior, downward-facing dog and repeat to other side.
- Sumo squat, side stretch, balancing stick pose, lunge and repeat to other side.
WEEKLY WORKOUT PLAN 1: BEGINNER LEVEL
Now that we’ve covered all four workouts, we can move on to combining them into weekly workout plans.
If you’re new to exercising or used to working out 1-3 times per week, this weekly workout plan is for you. We recommend you stay with this number of weekly exercises for about 3 months before you start adding more sessions into your weekly routine.
Monday
WORKOUT 1: Quick HIIT
Tuesday
WORKOUT 4: Go With The Flow
Wednesday
Rest
Thursday
WORKOUT 3: Crazy For Core
Friday
Rest
Saturday
WORKOUT 2: The Booty Builder
Sunday
Rest
WEEKLY WORKOUT PLAN 2: INTERMEDIATE LEVEL
If you’re used to working out about 3-5 times per week, then you’re good to go and try this intermediate level weekly workout plan.
Do this routine for 6-8 weeks and then mix it up with new types of workouts, but maintain the same level of exertion and number of weekly sessions for 4-6 months before you pump up the intensity of your weekly routine.
Monday
WORKOUT 1: Quick HIIT
Tuesday
WORKOUT 4: Go With The Flow
Wednesday
Rest
Thursday
WORKOUT 3: Crazy For Core
Friday
WORKOUT 4: Go With The Flow
Saturday
WORKOUT 2: The Booty Builder
Sunday
WORKOUT 3: Crazy For Core
WEEKLY WORKOUT PLAN 3: ADVANCED LEVEL
If you’re an avid exerciser, used to working out daily (sometimes even twice a day), you can challenge yourself with this advanced level weekly workout plan!
Monday
WORKOUT 1: Quick HIIT
Tuesday
WORKOUT 2: The Booty Builder
Wednesday
Rest
Thursday
Morning WORKOUT 1: Quick HIIT
Afternoon WORKOUT 3: Crazy For Core
Friday
WORKOUT 4: Go With The Flow
Saturday
WORKOUT 2: The Booty Builder
Sunday
Morning WORKOUT 3: Crazy For Core
Afternoon WORKOUT 4: Go With The Flow
Choose the best weekly workout plan for you and start the journey towards your ultimate fitness!
In the spotlight
Else Lautala | Lauri Kalima
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Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals. Please consult your physician before starting a new fitness program.
