Welcome to Week 4 of the Summer Shape Up! Here’s what we have in store for our last week of this year’s challenge:

ssu2014 week 4 schedule

 Cardio guidelines: (feel free to adjust or shuffle as you need!)

20 minute HIIT: 30 seconds HARD, 30 seconds easy X 20

Steady state: for this one, increase your speed 1%  higher than your usual speed

Hill/sprint: crank up the incline for the first 10 minutes, adding resistance every 30 seconds until you reach your max. At minute 10, decrease your resistance by 1% and sprint for 30 seconds. Recover for 1 minute (slow pace; keep your resistance), and after that minute, decrease your resistance by 1% and sprint for 30 seconds. Repeat until you’ve finished your 20 total minutes.

HIIT Challenge: check out this Frost HIIT workout, or do your own plyometric moves for 20 minutes: 45 seconds on, 15 seconds off.

Steady: your choice! Power walk, jog, run or take a class you enjoy. Stretch or a recovery yoga class are great options, too!

Here’s what the Week 4 workout looks like including modifications!

Some tips:

If you need to finish the entire workout (including cardio) in one hour or less, set a max time for 30 minutes for this workout. 

Complete the circuit up to three times total. 

See if you can slightly increase your weights for the final week! Hopefully you’ve seen some awesome strength gains from this challenge. Keep up the awesome work and finish with the same intensity as the beginning of Summer Shape Up!



ssu2014 week 4 workout

Be sure to comment on this post every day this week with your workout to be entered in the Sabra giveaway! What did you do? How’d you feel?
Sending love, healthy wishes, strength and high fives for an AMAZING Week 4!


  1. Melodie on July 13, 2014 at 12:06 am

    Today was 20 minutes of HIIT.

  2. Tracy on July 13, 2014 at 12:27 am

    Body Attack again today!!!

  3. Jennifer l on July 13, 2014 at 1:21 am

    An active Rest day today.

  4. Sandra F. on July 13, 2014 at 8:42 am

    Rest day but going paddle boarding for the first time. So excited!

  5. Sandra F. on July 13, 2014 at 8:42 am

    Rest day but going paddle boarding for the first time. So excited!

  6. Emily on July 13, 2014 at 9:30 am

    3 rounds of WO4 and Frost HIIT Challenge! Wow, but feeling really good. I can definitely tell a difference in my endurance. I could do the plie squat jacks, tuck jumps, and burpees with side to side hops and feel pretty good doing it. Thanks for a GREAT 4 weeks. Can’t wait until winter shape up! Could you throw a fall shape up in there!? ๐Ÿ™‚

  7. Tracy on July 13, 2014 at 9:31 am

    Finally its Sunday rest day for me!

  8. Sneha on July 13, 2014 at 10:18 am

    Giving my body some much needed R & R today.

  9. Sarah Morgan on July 13, 2014 at 10:53 am

    Did a killer beach body (along the lines of body pump) class this am. I haven’t exactly stuck to the schedule for SSU, but it has definitely inspired me to go to the gym more and try things I usually don’t do. ๐Ÿ™‚

  10. Nikki on July 13, 2014 at 11:30 am

    8 mile run this morning with a friend!

  11. april on July 13, 2014 at 11:33 am

    active rest day!

  12. Bethany on July 13, 2014 at 12:37 pm

    3+ rounds of WO4 and 20 minutes of 30:30 HIIT sprints on the treadmill. Loved the challenge so much and saw changes/improvements in my body already, looking forward to doing it all over again now!

  13. Amber conger on July 13, 2014 at 1:21 pm

    I want to try the pure barre routine you out together today! Can’t wait. Then some much needed foam rolling for today to end the #summershapeup

  14. Angela on July 13, 2014 at 1:43 pm

    Yoga class today to wrap up the week!

  15. Sassypants on July 13, 2014 at 1:51 pm

    Ran 8 miles today. I definitely started off feeling a little sluggish the first couple miles from yesterday’s workout #4/HIIT Challenge. Luckily, by mile 3 I was feeling good & finished the second half with negative splits.

  16. Gabrielle on July 13, 2014 at 1:56 pm

    Sad this is all over! ๐Ÿ™ Always love the workouts (hells challenging WO4!) – did lots of exercise bikes and some barre. Hope I can stay on track. Big love to everyone and the FB group – definitely an encouraging and inspiring spot to come to xxx

  17. Ashley on July 13, 2014 at 2:14 pm

    Woke up super early (4:45am!!!) to get in a run before my twin toddlers woke up (they’re early risers – usually up by 6:15ish). I hated when my alarm went off, but felt SOOOO good after! I got in a nice run and still had a chance to enjoy a cup of coffee in the cool morning backyard air before starting my day as “Mom.” Felt great!

  18. Anna on July 13, 2014 at 3:03 pm

    Yoga day

  19. melissa on July 13, 2014 at 3:05 pm

    1 hour super sweaty pure barre class this morning. I rejoined the studio offfically—while my frugal side is slightly dying at the splurge I truly love the way these classes make me feel and my husband lovingly reminded me that I am worth making the investment in myself.

    • Fitnessista on July 13, 2014 at 7:20 pm

      amen to that! so happy you’re taking care of you ๐Ÿ™‚

  20. Vicki L. on July 13, 2014 at 3:31 pm

    Yesterday was kind of a bust. I had every intention of doing my long run outside since it was supposed to be between rains. Right as we were supposed to head out, it started to rain, so we decided to give it ten minutes, during which time the rain stopped so we headed out. The path was a wet from the rain and I was dodging puddles, but at least it wasn’t raining. Barely a mile in, it started to rain again. I made it about another half mile before I was through. I was soaked through and miserable so we headed back. I toweled off once we got home and changed into some dry workout clothes and put on my old pair of running shoes. I got in another 6.6 miles at the gym before yoga class, and did the last .4 miles by running in place for about 4 minutes once I got home. Yeah, it was pretty bad, but I got it done.

  21. Abby on July 13, 2014 at 3:32 pm

    Finally glorious rest day! I did four days in a row this week. Yesterday was 3 rounds of Workout 4 + 15 minutes HIIT and a 3 mile walk with the pup!

  22. Angelica on July 13, 2014 at 4:24 pm

    just finished workout #4! I am so happy because the push ups were much, much easier!

  23. Morgan on July 13, 2014 at 4:44 pm

    Forgot to post yesterday! Yesterday’s workout was a nice long 50 minute power walk, today was Workout 2 and 15 mins cardio

  24. Jen on July 13, 2014 at 4:55 pm

    Off day today, watching the World Cup!

  25. Jen on July 13, 2014 at 5:04 pm

    Forgot to check in yesterday… Did bodycombat!

  26. Kate on July 13, 2014 at 5:34 pm

    Yesterday was a rest day

  27. Kate on July 13, 2014 at 5:34 pm

    Today I ran a 15K race!

  28. shaina on July 13, 2014 at 6:51 pm

    did a lot of steady state walking with the stroller this week. lifting and bending doesn’t feel good anymore so I’m just trying to keep things loose and it feels good to shake out my (swollen) legs. thanks for another awesome program!! you always put so much effort into this and it shows ๐Ÿ™‚

    • Fitnessista on July 13, 2014 at 7:16 pm

      thank you so much!! <3 take it easy, mama. so excited for you

  29. char eats greens on July 13, 2014 at 8:50 pm

    Did my third day of week 3 workout today!! Man on man, looking back to my first day doing it, I wish I would have appreciated how easy it was on my body compared to this third time haha. Even my hubby was struggling (who I’m SO happy joined me in these workouts – pretty sure he calls you “the real deal” hahaha). Can’t wait to start Week 4 on Tuesday! It’s actually kind of nice being a week behind ๐Ÿ™‚

  30. Kelster on July 13, 2014 at 9:21 pm

    Rest day

  31. Amy on July 13, 2014 at 11:14 pm

    Completed w.o. #4 this morning. Can’t believe ssu is over!

  32. Pua on July 14, 2014 at 4:32 am

    I wish SSU would last six weeks!! Workout completed.

  33. Joci S. on July 14, 2014 at 9:33 am

    Loved SSU!!! I can’t believe I’ve been reading the blog for a few years and this was my first time participating. Definitely kicking myself for that one! Thank you Gina for being an inspiration and motivation to get my booty in gear and start treating my body right!!

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