Hourglass Full Body Workout

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Even if you only have 5 minutes you can do this workout! It's best to have a set of weights for the lateral raises, biceps curls, and tricep extensions but you can also get creative and use things around your house! If you have it in you, also do the squats, lunges, and calf raises with weights.

You will be doing each exercise for 30 seconds and then move right into the next exercise. Take a 20-30 second break when needed (preferably in between circuits) and repeat the circuit three times.

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Let us guide you on 4-week, 6-week and/or 12-week strength training and cardio exercise program that will have you on the path to the body you have always wanted!

Each workout includes exercises, cardio and rests that are planned for each day, with the what and why philosophies of how the workouts are structured. The She Sweats workout plans include HIIT routines, training logs, our popular grocery lists, a sample daily meal timing schedule and tips for what to eat before and after a workout. View our complete workout plans here.

Hourglass Full Body Workout
30 seconds each exercise.
Repeat entire circuit 3 times.

• lateral raises
• bicep curls
• tricep extensions
• push-ups
• crunches
• reverse crunches
• supermans
• squats
• lunges
• calf raises

Advanced 30-minute Treadmill HIIT Workout

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We introduced a beginner incline cardio routine a few weeks ago but for those of you who are a little more advanced, we wanted to bring you something too! We are avid hikers so most of our cardio is done on a trail climbing a mountain but when we are in the gym, we tend to opt for incline cardio. This is one that I came up with the other day that left me drenched in sweat and feeling accomplished! As always, just adjust this workout to your fitness level.

If you are doing one of our workout plans you can definitely use this as a cardio day option. Save this one for after your weight training though (if you are doing them on the same day)!

Advanced 30-Minute Treadmill HIIT Workout

WARM UP: 3-5 minutes, easy pace to get your blood flowing

SPRINTS: 30 seconds on - 30 seconds off

• 0 - 5 minutes
  • 0.5 incline
  • 11.0 speed

CLIMBING: take two 30 second breaks, if needed

• 5 - 10
  • 15.0 incline
  • 3.0 speed

SPRINTS: 30 seconds on - 30 seconds off

• 10 - 15
  • 0.5 incline
  • 11.0 speed

CLIMBING: take two 30 second breaks, if needed

• 15 - 30
  • 15.0 incline
  • 3.2 speed

COOL DOWN: 3-5 minutes, easy pace

Beginner Incline Cardio Routine

If you see me on a piece of cardio equipment you can count on the fact that I either have it at an incline or I'm sprinting. Incline training is often overlooked but it's one of the best things you can do for your booty! Many days during our hiking trips we are racking up 15-25 miles per day so in order to stay in shape for climbing most of my cardio is incline. Instead of logging miles upon miles on the treadmill or road, try climbing a mountain! You will still be torching calories (possibly many more!).

I do different intervals, varying my speed and incline, each time. The one that I created for you here is a beginner incline routine. It's easy to follow and easy to adjust to your fitness level. If this is too difficult simply dial back the speed, if it's too easy raise your incline and/or speed.

Note: Do NOT hold onto the treadmill during your workout. You can do so if you need to step off and take a break but by holding on it you are only cheating yourself. Get the most out of each workout by using proper form.

If you are doing one of our workout plans, you can try this cardio routine to mix things up!

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Beginner Incline Cardio Routine

• WARM UP: 3-5 minutes, easy pace to get your blood flowing
• 1 - 5 minutes
  • 3.0 incline
  • 3.0 speed
• 6 - 10 minutes
  • 4.0 incline
  • 3.0 speed
• 11 - 15 minutes
  • 5.0 incline
  • 3.1 speed
• 16 - 20 minutes
  • 6.0 incline
  • 3.2 speed
• COOL DOWN: 3-5 minutes, easy pace