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