We hope your New Year is off to a fantastic start! We’re excited about what’s ahead for Stay Fit Mom and can’t wait to share our plans for 2020. Recently we launched the new NINJA INSIDER program, a way for more people to experience our macro nutrition coaching community even if you’re not currently in one-on-one coaching. If you’re curious, check out the program and see if it’s a good fit — we’d love to welcome you. Now, on to this week’s focused, efficient workout you can do at home or outdoors.
Workout:
Complete the sequence for time. Move with control and maintain good form throughout.
- 400 meter run
- 21 burpees
- 21 sit-ups
- 800 meter run
- 21 burpees
- 21 sit-ups
- 400 meter run
- 21 burpees
- 21 sit-ups
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Equipment Needed: A yoga mat is helpful if you don’t have grass or a soft surface for burpees and sit-ups. A basic mat provides cushioning and protects your wrists and spine.
Modification Options: Always adapt the workout to your current fitness level. If running 400 meters is too intense, walk the distance or reduce it by half. Substitute step-back burpees or incline variations to reduce impact, and perform crunches or assisted sit-ups if full sit-ups are uncomfortable. Focus on consistent movement and pacing rather than speed, especially the first time you try this circuit.
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Want to keep your workouts fresh? Follow us on Pinterest for additional workout ideas, tips, and printable guides. Share your efforts on Instagram and tag @stayfitmom_Krista and @stayfitmom_Tracy so we can cheer you on and see your progress. Community support helps keep motivation high and makes training more enjoyable.
A few training notes to get the most from this session:
- Warm up for 5–10 minutes before starting: light jogging, dynamic stretches, and mobility work for hips and shoulders.
- Pace smartly: the middle 800 meter run is the longest effort — maintain a steady, controlled speed so you don’t burn out early.
- Prioritize form: quality burpees and sit-ups will reduce injury risk and improve efficiency.
- Cool down and stretch after finishing. Focus on the hamstrings, hips, chest, and shoulders to aid recovery.
- Hydrate and refuel appropriately after the workout, especially if you’re working hard and sweating a lot.
If you enjoyed this workout and want more structured plans, consider our At Home Program or look into macro nutrition coaching to pair training with fueling strategies. Small, consistent efforts add up — whether you’re starting out or building on an existing routine, this combination of runs, burpees, and core work delivers a balanced, time-efficient session.