November is well underway, which means the holiday season is upon us, the weather is getting cooler, and the days shorter.


However, do not let these things get in the way of your workouts and healthy eating. You can still enjoy this season without setting back your health and wellness! Keep your alarm set so you can get in your workouts in the morning and have them done with, and continue to use this free workout schedule and the recipes and workout routines in your nutrition plan to help you stay on track. The best part? If you have the nutrition plan, you know that you have access to plenty of holiday treats and clean desserts to help you indulge a little this season!

Sample images from lifetime nutrition plan

Tips to remember when reading your weekly burn: All workouts are linked and/or videos shown under each day. We prefer and recommend that you try to get in your workouts in the morning, but if you need to break them up and complete part in the morning and part in the afternoon, that is fine – as long as you get it in. Lastly, feel free to change around the days if needed to fit your schedule, and don’t forget that you can always find this schedule, along with last weeks schedule, under your Weekly Workouts tab on the homepage here.

Now onto your Weekly Burn Workout Schedule:


HIIT & Yoga

Kick off your Monday with the Bootcamp Rounds workout from your latest nutrition plan update. Follow it up (or end your day) with this yoga flow.


Challenge: Throughout the day, challenge yourself to get up every hour and walk around. Even if it is just for a couple of minutes, make sure you are moving around all day.


Cardio & Arms

Complete 30 – 40 minutes of cardio (aim to go for a run/jog) and 3 rounds of Upper Body Burn below. Have extra time? Get in 1 round of All Around Arms from your lifetime nutrition and workout guide.

Challenge: Tonight, prepare one of the overnight oat recipes from your nutrition plan, or use this recipe, so that you can have breakfast ready to go tomorrow morning.


Stairs or Spin & Lower Body

Complete at least 30 minutes of cardio today by doing the stairs or heading to a spin class to change up your cardio routine. Then, complete the new 10 minute lower body workout below.

Challenge: Make sure that you stretch and foam roll this evening. Use one of these two foam rolling routines here.


Cardio & Abs

Go for a 20-30 minute run/jog/wog (walk/jog), and complete 1 round of the Partner Ab Workout (can be done solo), and 3 rounds of 5 Minute Abs.

Challenge: Drink an apple cider vinegar drink this morning, or incorporate it into one of your meals. See how and why we recommend doing this here.



HIIT & Full Body

Happy Fairburnin’ Friday! Complete the Body Weight HIIT Routine below and follow it up with the Have a Ball Workout. Don’t worry if you do not have a stability ball – the workout can be done without one!

Challenge: Relax and unwind with a drink if you’d like, and then try to get to bed early. Remember, relaxing and sleeping are a part of living an overall healthy lifestyle. You need to remember to take care of yourself and your well-being.


Yoga & Foam Roll

Head out to a yoga class or complete one of these yoga flows here. You can also piece together your own short yoga flow by simply setting your alarm for at least 30 minutes, and making yourself stretch during that time. Follow it up with some more foam rolling.

Challenge: Head out for a date night or make a date night in. If you go out, you can use some of these travel and dining out tips here for keeping meals cleaner – it is not as hard as it may seem.



It’s Sunday Runday! Challenge yourself to go for a 5 mile run! Whether you run 5 miles all of the time, or if you have never run that far before in life, grab some water and go for it. Remember, this is not about speed, it’s about simply challenging yourself and setting new thresholds that you can constantly work towards moving past.

Gorgeous photo captured by Fairburn it Off plan member, Rachael

Challenge: Make sure you are sipping on water all day and get in your meal prep for the week. Make your favorite dishes, or use the planned out weeks for you in your nutrition guide.

Have a burnin’ week!


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