Workouts for each day:

1: HIIT and steady. 15 minutes HIIT (1 minute HARD, 1 minute easy) and 15 minutes moderate steady state cardio of choice.

2: Compound crusher + 15 minute hills (for 15 minutes, crank up the incline to your personal max. When you hit it, hold it here for 2 minutes, then decrease and repeat until the 15 minutes have been completed)

3: OFF

4: Build and burn 

5: Long steady state (45-60 minutes). Go for a long run, fast walk, or take a cardio class you love

6: 15 minute workout + 15 minutes HIIT (jump rope or high knees for HIIT. 15 seconds on, 15 seconds off for 15 minutes total)

7: OFF; Flexibility emphasis (enjoy a nice stretch, yoga or date with the foam roller at home)

8: Upper Body + steady state (30 minutes; moderate intensity and pace)

9: HIIT the Hill + Lower body

10: Core + steady

11: Treadmill Toaster 

12: OFF

13: Upper body + HIIT

14: Lower body + tempo work with incline (20 minutes)

15: HIIT and row

16: Flexibility

17: Long steady state (45-60 minutes). Take a class or go for a long run!

18: Total body (no cardio)

19: HIIT challenge: 5 minutes of 15 seconds on, 15 seconds off; 5 minutes of 30 seconds on, 30 seconds off; 10 minutes of 1 minute on, 1 minute off.

20: OFF

21: Total body + HIIT (15 minutes. .25 miles fast, .25 miles recover; repeat for a total of 15 minutes)

22: Steady state: 45 minutes moderate intensity.

23: Upper body + easy steady (10-15 minutes moderate intensity)

24: Lower body + cardio blasts

25: OFF

26: Core + long steady

27: Upper body + HIIT

28: Lower body + short steady

29: Flexibility

30: HIIT and plank blast. Repeat HIIT from #21, and then hold a plank for as long as you can in a span of 3 minutes! Leave your time in the comments below.

31: Trick or treat! Enjoy an awesome reward from such a successful and strong week. Treat yourself to a new workout top, a manicure, or anything else you’ve been eyeing πŸ™‚


Are you ready to go after it?! Leave a comment below to check in with each workout, or hit us up on Twitter/Instagram! Here’s to a scary strong month πŸ™‚



  1. Annalisa on September 30, 2014 at 4:11 pm

    This looks amazing!! Thank you, thank you, thank you.

    • Fitnessista on September 30, 2014 at 5:01 pm


  2. Sarah on September 30, 2014 at 4:17 pm

    I’m ready!! Let’s do this πŸ™‚

  3. Katie on September 30, 2014 at 4:28 pm

    Just about to do the last workout of September and I’m excited to start the October workout!! I was wondering…I feel like I have lost some of the ab definition I got while doing your summer shape up program and I was wondering if you had suggestions for specific ab workouts/an ab routine that would go well with the workouts for this month or any other kind of suggestions??

    Thank you, excited about the new calendar!!

    • Fitnessista on September 30, 2014 at 5:01 pm

      hey!! really nutrition has the biggest impact on ab definition. check out your eats and see if there’s anything you may be able to tweak. so happy you’ve been enjoying the calendars!

  4. Janna on September 30, 2014 at 4:30 pm

    I’m not new to fitness or regular workouts, but after following your September workout plan I feel strong and fit for the first time in a long time! Workouts have never made my body feel this good! Thank you for creating these calendars. As a mama it is so much easier for me to workout at home, and you have made the workouts fun and very effective πŸ™‚ I can’t wait to start the October plan!

  5. Morgan on September 30, 2014 at 5:11 pm

    Love these monthly calendars! Thank you Gina!

    • Fitnessista on September 30, 2014 at 5:29 pm

      so happy you like them!

  6. Carly on October 1, 2014 at 9:39 am

    Yay! Happy October! I LOVE this month πŸ™‚

  7. Chelcie's Food Files on October 1, 2014 at 11:23 am

    I was slightly panicking that I wasn’t going to know what my workout schedule would be after the september calendar ended so THANK YOU!! I feel stronger already from the month of September so I can’t wait to continue πŸ™‚

  8. Annalisa on October 2, 2014 at 3:36 pm

    I did the compound crusher yesterday with the incline challenge and it was a great workout. I was fatigued and a sweaty mess after the third round. My incline max was a 10% and it felt good to push myself. I did body pump today. I’m tired, tomorrow I’m taking the day off.

    • Fitnessista on October 2, 2014 at 7:26 pm

      so awesome! hope you enjoy your rest day!

  9. Mari on October 2, 2014 at 6:19 pm

    Looking forward to trying this in October. I recently did your Compound Crusher and I was in pain for the next 2 days but I loved the pain … it felt great to be able to complete that workout and it was such a great workout that could be done in a short amount of time. Can’t wait to try the other workouts listed on your calendar!

    • Fitnessista on October 2, 2014 at 7:24 pm

      glad you got in an awesome workout! let me know how the rest go πŸ™‚

  10. Amanda on October 2, 2014 at 7:21 pm

    Thanks so much for these! Couldn’t get to the gym today, so I did Solibeat instead! It’s been too long–I forgot how much I loved it (and how confused my cat gets watching me dance around the living room!)

    • Fitnessista on October 2, 2014 at 7:23 pm

      yayyyy solibeat! so happy you enjoy it πŸ™‚

  11. Cassie on October 7, 2014 at 4:26 am

    Did the compound crusher workout + 2 miles on the treadmill in the hotel gym this morning. Sweat-tastic!

    • Fitnessista on October 7, 2014 at 11:08 am

      great job!! πŸ™‚

  12. Carly on October 14, 2014 at 6:34 am

    I just wanted to leave a thankful message about this calendar – I appreciate it SO much! While I may not do everything “to the T”, I take what you create and make it work for me in my planner for the week/month. This morning I completed the leg workout + HIIT (to work off the turkey ha ha – Canadian Thanksgiving) and it was so easy to find what I needed, thanks to this super easy to navigate calendar/list of workouts.
    Hoping you are having a great Tuesday, Gina!

    • Fitnessista on October 14, 2014 at 8:01 am

      awesome to hear that you’ve enjoyed it!! hope you had a lovely thanksgiving, too πŸ™‚

  13. RachelG on October 15, 2014 at 8:08 am

    The build & burn workout looks PERFECT for weekday morning workouts when I don’t have a lot of time. πŸ™‚ Thank you!

  14. Katie on October 31, 2014 at 9:04 am

    I enjoyed following the workout calendar this month. The hubby and I just moved to the middle of nowhere and there isn’t a gym so I have to workout at home now, which I thought was going to be horrible, but thanks to your workouts I’m actually having fun with it. Thanks so much for creating this!!!

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.