
Updated September 2020
While the words “circuit training” and “interval training” are often used interchangeably in fitness, did you know that they are not the same workouts? Both styles of workouts are effective, time-efficient workouts that can boost both your cardiovascular and strength training fitness. Let’s take a look at the differences between circuits and interval training.
Interval training comprises of short bouts of exercise. Throughout this workout, you will go as hard as you can for a movement, rest briefly to allow your body just enough time to recover, and then you will start to exercise again. Circuit training is one where you string a group of movements together for a longer period of time.
This Circuits and Interval Calendar is comprised of both HIIT, Circuit and Interval Training Classes from our GOLD program. While it is great to train with these types of workouts, we also want you to remember that it’s good to take a day to train in a different modality. Each week you will see a yoga, barre, or pilates class added to make sure your body is training in a different way. You will also find an ADOR (Active Day of Rest) thrown in each week. This is a day for you to move your body but in a less intense way and doing what you enjoy doing. Remember our bodies respond best to change – so change up the workouts that you are doing and train like an athlete!
This 28-Day Calendar uses the same training styles, HIIT, circuits, and intervals to strengthen the entire body. Of course, each workout is going to challenge you in a different way, and the wonderful trainers will give you options to make each workout successful for you! This workout will blast your heart rate, work your muscles, and leave you feeling strong and accomplished!
All exercises you perform are your own responsibility and you perform them at your own risk. Always seek the advice of a physician or other qualified health provider before starting any physical exercise, fitness, or wellness regiments of any kind.
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35:20
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47:43
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45:43
GOLD Power Pilates 1
Level: All Levels
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Equipment: Mat, mini ball, light dumbbells
Instructor: Kate Laing -
51:27
GOLD Pyramid Power 4
Level: Intermediate, Advanced
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Equipment: Mat, dumbbells (light and heavy)
Instructor: Chris Freytag -
52:13
GOLD Game of 21 Version 2
Level: Intermediate, Advanced
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Equipment: Medium and heavy dumbbells, mat
Instructor: Chris Freytag -
47:00
GOLD Pyramid Power 3
Level: Intermediate, Advanced
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Equipment: Mat, dumbbells (light and heavy)
Instructor: Lindsey Bomgren -
48:12
GOLD Step HIIT 1
Level: Intermediate, Advanced
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Equipment: Step, medium dumbbells, mat
Instructor: Chris Freytag -
38:49
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46:05
GOLD Resistance Band HIIT
Level: Intermediate, Advanced
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Equipment: Mat, resistance band
Instructor: Shelley Hawkins -
44:33
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45:51
GOLD Pyramid Power Kickboxing 1
Level: Intermediate, Advanced
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Equipment: Mat and dumbbells
Instructor: Shelley Hawkins -
51:21
GOLD Kickboxing Strength 1
Level: All Levels
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Equipment: Dumbbells (light, medium and heavy), mat
Instructor: Chris Freytag -
44:58
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48:05
GOLD No Jumping Strength 2
Level: All Levels
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Equipment: Dumbbells (medium and heavy), mat
Instructor: Lindsey Bomgren -
49:55
GOLD No Repeater Strength + HIIT Workout
Level: Intermediate, Advanced
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Equipment: Medium dumbbells, mat
Instructor: Lindsey Bomgren -
51:42
GOLD Interval Inferno 2
Level: All Levels
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Equipment: Medium dumbbells, mat
Instructor: Shelley Hawkins -
47:14
GOLD Interval Inferno 1
Level: All Levels
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Equipment: Dumbbells (light and medium), mat
Instructor: Shelley Hawkins -
32:55
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41:44
GOLD Cardio + Core Burner 2
Level: All Levels
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Equipment: Dumbbells (light and medium), mat
Instructor: Chris Freytag -
50:27
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44:21
GOLD 40-30-20 HIIT 2
Level: Intermediate, Advanced
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Equipment: A set of medium and heavy dumbbells
Instructor: Lindsey Bomgren -
35:20
GOLD FIT (Functional Interval Training)
Level: All Levels
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Equipment: Mat, dumbbells (light and medium)
Instructor: Shelley Hawkins -
46:28
GOLD Cardio + Core Tabata
Level: Intermediate, Advanced
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Equipment: mat, one medium dumbbell
Instructor: Lindsey Bomgren -
51:00
GOLD Arms & Abs
Level: Intermediate, Advanced
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Equipment: 2 sets of dumbbells (anywhere from 5-10 lbs, depending upon your level)
Instructor: Lindsey Bomgren