The Fitness Pyramid

I read a really interesting article this past weekend, and it completely resonated with me!

Are you someone who likes to train all sorts of ways every week? Do you struggle to figure out what to
do and when? As well as the why you should add that particular training in?

Let me try clear up some of the confusion and allow you a plan of action for your week of everything!

The different training style you may be into: split workouts, bikini/bodybuilding type training, full body
workouts, push and pull days and so on. You catch my drift. Then you may be someone who also loves
adding in recovery and core strength like yoga, pilates and foam rolling. Let us not forget that we love
some cardio, for the aesthetic benefits but also to feel super fit and healthy. Which then takes us to HIIT
training that we have all heard wonderful things about (like on this blog, alongside sprints and

How do you fit this all into your week?

That is assuming you want to of course, and if you are anything like me then you actually really want to do all of this and feel accomplished but feel absolutely overwhelmed at the same because who has time?!

In comes the Fitness Pyramid

and funnily enough I automatically have created this in my life because it feels good, and so can you so let me break it down. In each week you should have:

-A foundation of strength work for your full body- 30-40 mins x 4 days

-Corrective exercise/ recovery movement (think mobility work and foam rolling)- 15 mins x 3 days

HIIT– ideally 30 mins x 2 days or 15 mins x 3 days

-Low impact work/ recovery (think yoga)- 1 hour x 1 a week

Your corrective movements fit perfectly in a training session, so things like mobility work, core strength
and foam rolling. So easy to do that before your session or at the end to finish off strong and supple.

Your HIIT sessions can be performed on separate days or as your training finishers.

Your low impact recovery work can be on a rest day so think yoga on a Sunday- absolute bliss! Don’t let
this fool you into thinking yoga is easy, because it isn’t!

How does this sound? Easy enough to implement right? And it will make you an awesome powerful and
muscular machine ready to take on any fitness challenge, so who is with me? Shall we give it a go?



Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on

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