Looking for the main Winter Shape Up page? Get the details here plus your weekly workout calendars + links to the meal plans.

Welcome to Workout #5 for this year’s Winter Shape Up!

This is a combo of HIIT and Steady, which is one of my favorite ways to train and is an awesome way to increase speed, performance, and teach the body how to effectively burn fat.

For this workout, you can complete it on any cardio mode of choice: run, walk, hills, jump rope, row, Stairclimb, etc. 

WSU 2017 workouts

For the HIIT portion, you’ll be alternating intense bouts of effort with recovery. The goal is to really challenge yourself within a safe zone for your interval training. Also, just because it’s intense doesn’t mean it has to be high impact. Instead of sprinting or jumping during the intervals, you can increase your speed and resistance to challenge yourself. You can power walk up a tough hill. 

After the HIIT intervals, you’ll complete moderate steady state. Pick a comfortable moderate pace and maintain it.

As always, check with a doctor before making any fitness changes and honor your body. Modify as needed.



  1. Linda on January 30, 2017 at 3:05 am

    What does “RPE” mean, please?

    • Maggie on January 30, 2017 at 8:26 am

      I believe it means “rate of perceived exertion”. Basically, how hard you are working. The scale she put above helps you have your efforts and customize the workout since different people have different RPE.

  2. Angela on January 31, 2017 at 6:57 am

    Good cardio workout. Thanks

  3. Melissa H on February 2, 2017 at 5:04 am

    Another rough night with baby; workout needs to happen so already planning to do it when the husband gets home from work.

  4. Melissa H on February 3, 2017 at 3:42 am

    Got the workout in my yesterday today is going to be my day off but will get out for a walk because it’s so nice

  5. Melissa H on February 4, 2017 at 10:05 am

    Enjoyed this week

  6. Lisa on February 4, 2017 at 11:47 am

    Loved this workout! Thank you!

  7. Melissa H on February 5, 2017 at 5:38 am

    Ready for week 2!

Leave a Comment

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