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Week 1

Image by Adrien Olichon

Which exercise plan are you going to try today?

Within MOTIVATE T2D there are four very different exercise programmes available. Click below on each programme for the prescription:  

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     - Cardio-Moderate 

     - Cardio-Vigorous 

     - HIIT  

     - Strength 

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So first you need to choose which programme you would like to try this week.  You can try more than one programme in a week, for example 1 HIIT session and 2 Cardio-Moderate sessions.

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The videos below will explain all the exercise programmes for this week. 

Cardio-Moderate

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This week’s session will last 25 minutes in total

 

You can use a variety of different exercise types for the session for example; walking, jogging, cycling or swimming

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This Session includes:

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  • A 5-minute warm up at an RPE of 1 (very light, you should be able to sing, 50-60% of your maximum heart rate).

  • A 20-minute work period at an RPE of 1-3 (very light-moderate, breathing hard but able to hold a conversation, 50-70% of your maximum heart rate).

Intensity
Time

Watch the Cardio-Moderate videos

Cardio-Moderate Week 1&2 (Control)
Cardio Moderate Prescription - Week 1/2 (Control)
01:22
Play Video
Cardio-Mod - Week 1&2 (Control)
26:10
Play Video
Cardio-Mod
Cardio-Vig

Watch the Cardio-Vigorous videos

Cardio-Interval - Week 1 (Control)
Cardio Vigorous Prescription - Week 1/2 (Control)
01:40
Play Video
Cardio-Vig - Week 1 (Control)
21:20
Play Video

Cardio-Vigorous

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This week’s session will last 20 minutes in total.

 

You can use a variety of different exercise types for the session for example; walking, jogging, cycling or swimming.

 

The session includes:

  • A 5-minute warm up at an RPE of 1 (very light, you should be able to sing, 50-60% of your maximum heart rate).

  • 3x 2-minute work periods at an RPE of 2-3 (moderate, breathing hard but able to hold a conversation, 60-70% of your maximum heart rate).

  • Interspersed by: 3x 3-minute rest periods at an RPE of 1 (very light, you should be able to sing, 50-60% of your maximum heart rate).

Intensity
Time
HIIT

High Intensity Interval Training

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This week’s session will last 10 minutes in total.

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You can use a variety of different exercise types for the session for example; walking, jogging, cycling or swimming. 

 

Or check our home-based HIIT exercises in our booklet. 

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The session includes:

  • A 2-minute warm up at an RPE of 1 (very light, you should be able to sing, 50-60% of your maximum heart rate).

  • 4x 1-minute intervals at an RPE of 8-9 (high intensity, you can barely catch your breath and only speak a single word, 80-100% of your maximum heart rate).

  • Interspersed by: 4x 1-minute rest periods at an RPE of 1 (very light, you should be able to sing, 50-60% of your maximum heart rate).

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Intensity
Time

Watch the HIIT videos

HIIT - Week 1/2 (Control)
HIIT Prescription - Week 1/2 (Control)
01:45
Play Video
HIIT - Week 1/2 Session1 (Control)
10:16
Play Video
HIIT - Week 1/2 Session 2 (Control)
10:16
Play Video
HIIT - Week 1/2 Session 3 (Control)
10:16
Play Video

Watch the Strength videos

Strength - Week 1/2 (Control)
Strength - Week 1&2 Session 1 (Control)
27:12
Play Video
Strength - Week 1&2 Session 2 (Control)
27:07
Play Video
Strength - Week 1/2 Session 3 (Control)
27:09
Play Video

Strength

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This week’s session will last  25 minutes in total  (including warm up & recovery periods).

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Follow our videos or check out the Strength training booklet for more details on the different exercises to try.

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The session includes: 

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  • A 2-minute warm up jogging on the spot. 

  • 5 Strength exercises for 30 seconds each. 

  • 1 minute of rest in between exercises 

  • Repeated 3 times with 2 minutes rest in between set 1&2 and 2&3. 

Strength
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