Most people who find themselves looking for a daily fitness routine are usually people who are stuck for time in their busy schedules and looking for a time efficient way to get back in shape. The challenge you may face is that some daily fitness routines are not adaptable and/or easy to follow. However 15-20 minutes is all you need if  you’re able to find a routine that challenges you every time.

In this article I will give you routines that fitness professionals and athletes are using around the world.  Get the most out of your daily fitness routine by following my key principles!

Tabata training in your routine

Tabata training is a form of high intensity interval training. Tabata training uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).  Please take a one-minute break in between each Tabata round. This routine is great for fat burning and cardiovascular development.

The first of round of tabata training should usually be done at 50% capacity. Rounds 2,3 and 4 should be at full capacity as the muscles are warm. If you choose to do a fifth round, the exercise can be less exhausting if required.

What exercises to use?

I often suggest that bodyweight training is great for daily routines as this means that it can be done anywhere, regardless of whether you are at home, a friend’s house, on holiday or even at work.

Exercises that engage the core, legs and other big muscle groups are the best for your daily routine. Squats, lunges, burpees, press ups, pull ups, sit ups and mountain climbers are great exercises to use to get started. Choose a different exercise for each round.

daily fitness routine_2 

Adaptation 1

Tabata training can be adapted to suit any level of fitness. When your fitness improves, you can make the routine more challenging by introducing a light exercise where you are working at 50% of your capacity during the 10 seconds break.

As you become more advanced, this will result in you working out for 4 minutes straight with a one-minute break between rounds.

Adaptation 2

In order to make the 20 seconds of ultra-intense exercise more challenging, the routine can be made more explosive and dynamic.

For example, if you find that the press ups are not challenging enough, they can be adapted with other variations. A normal press up can be adapted into an explosive push up if it becomes too easy. An explosive push up can be adapted into a one-hand push up once it becomes to easy.

N.B: Please ensure to consult your doctor with this plan before you start working out.

Do not over exert yourself

High intensity interval training is one of the best forms of cardio vascular exercise you can include into your daily routine. The combination of anaerobic exercise with less-intense recovery periods makes HIIT an ideal regimen to build into your fitness program.

Sometimes people try to adapt the exercises to begin with as they are confident in their ability. I urge you to begin with the simpler exercises and then progress onto the more advanced movements. This is important because it gives you time to develop great form and it also gives you a goal to work towards.

Now that should give you a few ideas of what to include in your daily fitness routine. If you need any more information or if there is any other way that I can serve you, feel free to get in touch and look me up!

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans