How to Structure your Exercise Program

Structuring your weekly exercise regime can be a challenge. However, it is important to remember that it is all about balance, routine and rhythm. 

I recommend including a variety of high and low-intensity workouts into your week for optimal health and wellness. 

Examples of High-Intensity Interval Training Workouts:

  • Running 
  • Cycling 
  • Boxing 
  • Dynamic Fitness Classes 
  • Swimming

Examples of Low-Intensity Interval Training Workouts: 

  • Yoga 
  • Pilates 
  • Walking 
  • Stretching Routine  

It is important to note that low-intensity exercises might also give you a moderate to high-intensity workout if they are done at a faster and more vigorous pace.  

Low-intensity workout your heart rate will be around 78 - 97. 

High-Intensity Workout your heart rate will be around 70- to 85. 


An example of an exercise plan for the week, for a moderately fit individual 

Monday - 7km run 

Tuesday - Pilates Class / Boxing Class 

Wednesday - 4 km Light Run 

Thursday - Pilates Class / Dynamic Fitness Class 

Friday - Swimming  

Saturday - Hip Hop Yoga

Sunday - Walking


Remember - A few minutes of mindfulness each day, in addition to morning stretches.

Allie Veall