Jump Back Into Fitness Workout Plan: Week 6

Just getting started? Check out workouts from previous weeks here: 

• Week one

• Week two 

• Week three

• Week four 

• Week five

You’re almost at the finish line! Making it through six weeks of workouts is no easy feat, so be sure to celebrate yourself and your major achievement as you move through this last week. Now is the time to start looking ahead to set new goals and review your routine, ensuring you’re balancing a mix of cardio, strength, and mobility exercises to meet the CDC’s physical activity guidelines. 

Revisit this plan as needed, and most importantly, have fun! Making exercise a habit can have immense benefits for your health and well-being, so keep it fun to help you stay motivated over time.   

Bring it home with this last batch of workouts for the week: 

• Monday: Steady cardio workout (30 to 45 minutes)

• Tuesday: 30-minute full-body strength and 5-minute stretch workout

• Wednesday: 30-minute HIIT-style cardio workout

• Thursday: Steady cardio workout (30 to 45 minutes)

• Friday: 30-minute full-body strength and 5-minute stretch workout

• Saturday: 30-minute HIIT-style cardio workout

• Sunday: Active recovery/rest

Monday: Steady cardio workout (30 to 45 minutes) 

Select your favorite cardio workout and aim for a set pace of 50% to 70% of your maximum heart rate (MHR) for 30 to 45 minutes. 

Tuesday: 30-minute full-body strength and 5-minute stretch workout

Complete your full-body strength workout for three sets of 8–12 reps:

• Pair 1: Squats and plank shoulder taps

• Pair 2: Step-ups and bent-over rows

• Pair 3: Wall push-ups and lat pulldowns

• Pair 4: Alternating reverse lunges and overhead presses

• Pair 5: Bicep curls and triceps extensions

5-minute stretch

Finish your workout with what should now be familiar stretch routine! 

Wednesday: 30-minute HIIT-style cardio workout 

Similar to previous weeks, this style of workout can be completed through various exercises or on your favourite cardio equipment.

30-minute HIIT-style cardio workout with cardio equipment 

If you choose to use equipment, complete the following workout: 

1. Warm up for three minutes at a moderate intensity (60% of your MHR) 

2. Work out at maximum intensity for 20 seconds at 80% to 90% of your MHR, followed by 10 seconds of rest. 

3. Repeat eight times

4. Rest for one minute

5. Repeat steps 2–4 five times. 

6. Cool down for two minutes at a light intensity (40% to 50% of your MHR). 

30-minute HIIT-style cardio workout with floor exercises

If you choose floor exercise, complete 20 seconds of maximum effort for each exercise, then rest for 10 seconds. Repeat eight times. Take a full one-minute rest before moving onto the next exercise. 

• Bodyweight squats (Do this movement more slowly the first four rounds as a warm-up.)

• Plank jacks

• Squat jumps

• Skip rope

• Squat jumps

• Squat to inchworms (Do this movement more slowly the final four rounds as a cool-down.)

Thursday: Steady cardio workout (30 to 45 minutes) 

Complete a cardio workout at a set pace of 50% to 70% of your MHR for 30 to 45 minutes. 

Friday: 30-minute full-body strength and stretch workout 

Repeat your full-body strength workout for three sets of 8–12 reps, alternating between the paired exercises for the full two sets before switching. 

• Pair 1: Squats and forearm planks

• Pair 2: Step-ups and bent-over rows

• Pair 3: Wall push-ups and lat pulldowns

• Pair 4: Alternating reverse lunges and overhead presses

• Pair 5: Bicep curls and triceps extensions

5-minute stretch

Finish your workout with a five-minute stretching session: 

Saturday: 30-minute HIIT-style cardio workout

Repeat Wednesday’s workout.

30-minute HIIT-style cardio workout with cardio equipment 

If you choose to use equipment, complete the following workout: 

1. Warm up for three minutes at a moderate intensity (60% of your MHR) 

2. Work out at maximum intensity for 20 seconds at 80% to 90% of your MHR, followed by 10 seconds of rest. 

3. Repeat 8 times

4. Rest for one-minute

5. Repeat steps 2–4 five times. 

6. Cool down for two minutes at a light intensity (40% to 50% of your MHR). 

30-minute HIIT-style cardio workout with floor exercises

If you choose floor exercise, complete 20 seconds of maximum effort for each exercise, then rest for 10 seconds. Repeat eight times. Take a full one-minute rest before moving onto the next exercise. 

• Bodyweight squats (Do this movement more slowly the first four rounds as a warm-up.)

• Plank jacks

• Squat jumps

• Skip rope

• Squat jumps

• Squat to inchworms (Do this movement more slowly the final four rounds as a cool-down.)

Sunday: Active recovery/rest

Take the day off, or try out some foam rolling, gentle rowing, or a light yoga session. 

You did it! 

Congratulations on completing your six-week workout plan! Sticking to a fitness routine takes dedication, discipline, and resilience, and you've proven that you have what it takes to achieve your goals. This milestone is more than just about physical progress—it's a testament to your commitment and hard work. 

Celebrate how far you’ve come and let this achievement fuel your motivation to keep going. Whether it’s pushing for new personal bests, exploring new workouts, or simply staying consistent, remember that every step forward is a step toward a stronger, healthier you. Keep up the amazing work—you’ve got this!

If you’re looking for more ways to mix up your workout routine, be sure to check out Hydrow. You’ll get all these workouts (and more!) with Hydrow’s workout library, which includes cardio rowing workouts along with yoga, Pilates, strength training, circuit training, and mobility training. Our workouts are all filmed in beautiful locations around the world and led by motivational world-class Athletes who will motivate you and push you to do your best. 

Learn more about Hydrow and our rowing machines today!