Medium Fitness Regime (Intermediate)

Goal: Build on the foundation with increased intensity, incorporating resistance training and HIIT for improved metabolic health.

1. Cycling or Elliptical:

   • 20 minutes at a moderate pace, aiming for a slight increase in heart rate.

2. Dumbbell Press:

   • 3 sets of 12 repetitions with a weight that is challenging but manageable.

3. Resistance Band Rows:

   • 3 sets of 15 repetitions to target the upper back and improve posture.

4. HIIT Circuit: (30 seconds on, 30 seconds off, repeat for 15 minutes)

   • Jumping Jacks
   • Burpees
   • Mountain Climbers
   • High Knees

5. Yoga or Pilates:

   • 20-30 minutes to enhance core strength and flexibility.