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 |
| 25 | Fit-in-15 Workout: Full Body | 12 minutes of Interval Training (10 minutes of intervals, 2 min warm-up & cooldown) – Rowing
7 minutes |
| 26 | REST | REST |
| 27 | REST | REST |
| 28 | REST | REST |
| 29 | 7 minutes | 14 minutes of Interval Training (10 minutes of intervals, 4 min warm-up & cooldown)
Fit-in-15 Workout: Core
|
| 30 | Fit-in-15 Workout: Lower Body | 14 minutes of Interval Training (10 minutes of intervals, 4 min warm-up & cooldown) – stepper
7 minutes |
| 31 | Fit-in-15 Workout: Full Body & Cardio
7 minutes |
– |
| 32 | 7 minutes | 14 minutes of Interval Training (10 minutes of intervals, 4 min warm-up & cooldown) – stepper |
| 33 | – | – |
| 34 | – | – |
| 35 | – | – |
| 36 | 7 minutes | Fit-in-15 Workout: Full Body
14 minutes of Interval Training (10 minutes of intervals, 4 min warm-up & cooldown) – stepper |
| 37 | 7 minutes | Fit-in-15 Workout: Cardio & Core |
| 38 | 7 minutes | Fit-in-15 Workout: Upper Body & Cardio |
| 39 | 7 minutes | 4 minutes of Interval Training (10 minutes of intervals, 4 min warm-up & cooldown) – stepper |
| 40 | Fit-in-15 Workout: Full Body | 14 minutes of Interval Training (10 minutes of intervals, 4 min warm-up & cooldown) – stepper |
| 41 | – | – |
| 42 | 7 minutes | – |
| 43 | 7 minutes | Fit-in-15 Workout: Upper Body
Fit-in-15 Workout: Cardio |
| 44 | 7 minutes | Fit-in-15 Workout: Lower Body & Cardio |
| 45 | 7 minutes | Fit-in-15 Workout: Cardio & Core |
| 46 | 7 minutes | Fit-in-15 Workout: Full Body & Cardio |
