With these workouts, you’ll combine strength training moves with bursts of cardio. Jen has taken her favourite weight training moves and combined them with an assortment of cardio intervals for a double-dose of fun and effective exercises.

The workout calendar has been set up with 4 days a week of workouts. We’ve scheduled them into Monday / Wednesday / Thursday and Saturday, but you can rearrange them to suit your weekly schedule.

If time allows and you want to add in an additional day then please do so. Just ensure that you have at least one full day of rest each week, and an optional “fun with fitness” day during that time.

View the other weeks: Week 2 | Week 3 | Week 4 onwards will be available as the program progresses.
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This upper body workout consists of 2 circuits. The exercises are sequenced in such a manner to incorporate strength training with bursts of cardiovascular moves. This helps elevate your heart rate, improving fitness levels and boosting fat burning potential.

With this leg workout, you’ll combine strength training moves with bursts of cardio. The assortment of cardio intervals increases effectiveness and packs in more fun to your workout – in less time!

This upper body workout consists of 2 circuits. The exercises are sequenced in such a manner to incorporate strength training with bursts of cardiovascular moves. This helps elevate your heart rate, improving fitness levels and boosting fat burning potential.

Total Body Tune-Up Workouts

These total body workouts are a great additional workout on weekends or other days when you may be pressed for time and cannot get to the gym. These can be done at home, with minimal equipment. All you’ll need is a set of dumbbells, a jump rope, a bench or chair and and some open space.

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Add in some cardio for 20-40 minutes, 3-4 days a week if you can. Depending on your individual goal; for fat loss aim for closer to 40 minutes during cardio sessions. For general health and endurance, three days a week at 20 minutes will be sufficient. You can incorporate these after or between your workout days as it suits your schedule.

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“It’s no secret that I love to be outdoors  and I enjoy taking my fitness outside,”  Exercising and getting your heart rate up does not mean that you have to be stuck for hours on the treadmill. Having ‘fun with fitness” is anything that gets you outside of your comfort zone while being active. It can be a hike, a jog outside or hitting the biking routes