Day Workout Monday Jump Rope HIIT Training Warm-up 3 minutes of easy skipping 5 minutes of dynamic mobility* Workout 10x 1 minute of skipping Rest: 1 minute between rounds Intensity: Keep heart rate around 80% maximum Tuesday Jogging Workout Warm-up 5 minutes dynamic mobility 5 minutes foam rolling Workout 30-minute jog at 75-80% of your maximal heart rate Wednesday Rest Thursday HIIT Sprint Training Warm-up 5-minute jog 5 minutes of dynamic stretching Workout 2x4x150m Sprints Rest: 1 minute between reps, 5 minutes between sets Friday Stationary Bike Aerobic Workout Warm-up 3 minutes at 4 resistance Workout 30 minutes of biking at 75-80% maximum heart rate Resistance: Between 8-20 Saturday HIIT Rowing Warm-up 3 minutes of easy rowing Workout 10x 1 minute of rowing Rest: 1 minute between rounds Intensity: Keep heart rate around 80% maximum Sunday Rest *Note: To find maximum heart rate, use this formula: Maximum Heart Rate = 220-Age *Dynamic mobility: Stretching that involves quickly stretching and relaxing a muscle. Examples include leg swings, arm swings, walking lunges, and butt kicks.