7 Days Exercise Program
You don't need any equipment for this exercise program. The only thing you need is your body weight (and a big smile on your face).
You won't exercise every day. You'll only work out five days out of seven.
Monday, Tuesday, Thursday, Friday and Saturday are your exercise days. Wednesday and Sunday are your rest days.
I have given three workout options so that you can find something works for you.
Workout Options: Choose the option you like
Option 1: Jog/Walk Intervals
Option 2: HIIT Workout
Option 3: Jump Rope Workout
Option One: Jog/Walk Intervals
Warm up: Brisk walk, 5 minutes
Workout
- Jog or Run, 3 minutes @ RPE level 7
- Walk , 2 minutes @ RPE level 4
Do 5 sets. That is, repeat Jog/Walk cycle 5 times.
Cool down: 5 minutes
Note: You can use a treadmill or any other cardio equipment like the stationary bike, rowing machine or an elliptical trainer. The goal is to move as fast as you can during the running phase so that you can truly earn your 2 minutes rest when walking. Click here to learn more about RPE (Rating of Perceived Exertion) scale and exercise intensity.
Option Two: HIIT Workout
Warm up: Jog in place, 3-5 minutes
Workout: Perform each exercise for 60sec, rest for 30sec and move to the next exercise.
- Squats, 1 minute. Active rest, 30 sec
- Alternate Lunges, 1 minute. Active rest, 30sec
- Jumping Jacks, 1 minute. Active rest, 30sec
- Modified Push-Ups, 1 minute. Active rest, 30sec
- Crunches, 1 minute. Active rest, 30sec
Do 3 rounds. One round is when you have done all five exercises.
Cool down with 3-5 minutes stretching.
NOTE: Any style of Push-Up is allowed. You can do Wall Push-Up, Tabletop push-up, Kneeling Push-Up or Standard Push-Up. Choose the Push-Up style that is appropriate for your current fitness level and do your thing.
Each exercise for 60sec. Rest for 30sec and move to the next one.
Click here to download the printable version of the of the workout
Option Three: Jump Rope Workout (You need a jump rope for this one)
Warm up: 2-3 minutes easy jog in place
Workout
1 min jump rope
30 sec rest
Repeat 12 times. That will give you a total of 18 minutes workout.
Use the Rating of Perceived Exertion (RPE) to measure your exercise intensity
Level 1: Sitting down doing nothing
Level 2: I want to smell the roses
Level 3: I am taking a leisure stroll
Low intensity
Level 4: I can do this all day
Level 5: This pace is right for me
Moderate intensity
Level 6: Now I am moving
Moderate to high intensity
Level 7: This is work, but I can handle it
High Intensity – Near your max effort
Level 8: This is serious work
Level 9: I don’t know for how long I can hold this
High Intensity-Your max effort
Level 10: Somebody, please call the doctor (Don’t ever get here)