Email : info@DrArien.co.za
Phone : +27 (0)12 362 2422

The Fabulous FunFitness Regime

FitSMART – make the SMART choice!

Written by Anri van Rooyen

I am following my FitSMART Guide (I developed it with our EatSMART Guide for optimal results). Start slowly by at least doing 3x Fit-in-15 Workouts for Week 1, then working your way up gradually to about 5 or 6 exercise sessions per week. I am a firm believer in incorporating fun and play with your fitness regime. My dream of helping others came true in 2013 when I started PlayFunFitness. I was already working at the Weight Control Clinic and realised that most people think quick fixes are the solution for long term fat loss. And believe me when I say: there are no quick fixes!!! You need to start incorporating fun, effective exercises with healthy delicious food into your lifestyle, if you want to see real results.

Day Morning Afternoon
1 7 minutes 16 min Interval Training (10 min intervals; 6 min warm-up & cooldown) – Stationary bike
7 minutes is a great option to do even in a coffee break. I try to do it before breaking my fast. Therefore, in the morning. Research shows that exercising while doing intermittent fasting is more effective for fat loss.
2 7 minutes 12 minutes of Interval Training (8 minutes of intervals, 4 min warm-up & cooldown) – Jumping jacks, skipping at home
I had a meeting, so I could only do 12 minutes.
3 REST REST
4 16 minutes of Interval Training (10 minutes of intervals, 6 min warm-up & cooldown)
6 7 minutes
7

 

REST REST
8 7 minutes 16 minutes of Interval Training (10 minutes of intervals, 6 min warm-up & cooldown) – stationary bike

Fit-in-15 Workout 1: Full Body Resistance

9 7 minutes 16 minutes of Interval Training (10 minutes of intervals, 6 min warm-up & cooldown) – Elliptical Trainer 
10 Fit-in-15 Workout 4: Full Body Resistance & Cardio
11 7 minutes
12 16 minutes of Interval Training (10 minutes of intervals, 6 min warm-up & cooldown) – Stepper

Fit-in-15 Workout 7: Core

13 REST REST
14 7 minutes
15 7 minutes 16 minutes of Interval Training (10 minutes of intervals, 6 min warm-up & cooldown) – rowing

Fit-in-15 Workout 10: Full Body Resistance 

16 7 minutes Fit-in-15 Workout: Full Body
17  – Super circuit (Fit-in-15: Full Body)
18  – 7 minutes
19 7 minutes
20
21
22  7 minutes Fit-in-15 Workout: Upper body & core
23 7 minutes Fit-in-15 Workout: Full Body

16 minutes of Interval Training (10 minutes of intervals, 6 min warm-up & cooldown) – jogging and walking

24 Fit-in-15 Workout: Lower Body & Cardio

12 minutes of Interval Training (10 minutes of intervals, 2 min warm-up & cooldown) – Stepper

 

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