Monday:
- Strength training: 3 sets of squats, lunges, push-ups, and rows at a moderate intensity for 30 minutes
Tuesday:
- HIIT workout: 20 seconds of high-intensity intervals followed by 40 seconds of rest for 20 minutes
Wednesday:
- Rest day
Thursday:
- Cardio: 45 minutes of running at a moderate intensity
Friday:
- Yoga: 60-minute vinyasa flow class to improve flexibility and mindfulness
Saturday:
- Active rest day: leisurely bike ride or walk in nature for 45 minutes
Sunday:
- HIIT workout: 20 seconds of high-intensity intervals followed by 40 seconds of rest for 20 minutes
These changes to the fitness plan incorporate a mix of strength training, cardio, high-intensity interval training, and yoga to ensure a well-rounded approach to overall fitness. By varying the intensity and types of workouts each day, this plan will continue to challenge the body and help maintain progress towards fitness goals.