It's time to get outside and get toned! Workout with Sarita Walsh! Part 2

That body you desire isn't just going to appear! You need to work for it! This weeks workout series has been put together by Sarita Walsh and aims to get you outside soaking up that vitamin D and enjoying the best that nature has to offer while getting fit and toned at the same time.

If you didn't see part one of the series make sure you check it out!

Wednesday #2 - Low intensity workout (LISS) or High intensity interval training (HIIT) depending on how much time you have!


Wednesday’s session isn’t quick and that’s the point. It keeps your heart rate down but focuses on maximum calorie burn. 

Low Intensity Workout


  • Find a treadmill
  • Walk 6 kmh on a 5% incline for 30 - 45 minutes


To keep you entertained I recommend listening to music or a podcast. I create my own playlists using Soundcloud and Spotify, which helps keep my workouts interesting and fresh. Personally I love hip-hop, especially when there’s a deep base. Here’s a taster of one to get you started.

Podcasts are a great way to train your brain while also working your body. Here’s a list of some of my favorites.




High intensity workout

If I don’t have the time for LISS or fancy getting a real sweat on, I’ll opt for a shorter HITT session where the goal is to get your heart rate up by mixing sprinting with short rests.


  • Find a set of stairs
  • 5 x sprints up stairs single step, jog down
  • 30 second rest
  • 5 x sprint up stairs double steps, jog down
  • 30 second rest
  • 2 x sprint up stairs single step double leg jump, walk back down slowly
  • 30 second rest
  • 1 x sprint up stairs single step single right leg jump, walk back down slowly
  • 1 x sprint up stairs single step single left leg jump, walk back down slowly


 60 second rest and repeat!

Now off you go! What workout will you be choosing?

If you have a friend share this workout with them, set them the challenge! Also don't forget to check out Sarita at her blog or social media below!


I: @saaareeee

T: @saritawalsh



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