Weekly Workout Plan for Full-Body Transformation at SWEAT440

Jun 27, 2024

Weekly Workout Plan for Full-Body Transformation at SWEAT440

Jun 27, 2024


When it comes to achieving your fitness goals, working out every muscle group and having a weekly workout plan is key. We understand that a balanced workout routine is essential for building strength, enhancing endurance, and promoting overall health. 

Creating and managing a fitness schedule and workout plan that is balanced and keeps you on track can be hard and time-consuming! But at SWEAT440, we take the thinking out of it for you! Every day, we target different muscle groups with unique workouts that change weekly, ensuring you never get bored and you continuously make progress. Here, it’s all about making things fun and effective – all in just 40 minutes daily.

The Benefits of a Mixed Workout Routine

  1. Muscle Recovery and Growth: Allows your muscles to recover and grow stronger, reducing injury risk and ensuring continuous progress.
  2. Comprehensive Fitness: Ensures balanced strength and fitness by giving attention to all muscle groups, minimizing the risk of imbalances and injuries.
  3. Prevents Boredom: Keeps things exciting and engaging, making it easier to stick with your routine and continuously challenge your body.
  4. Enhanced Metabolic Rate: HIIT workouts boost your metabolism. You can maintain a high metabolic rate, aiding in weight loss and muscle building.
  5. Improved Mental Health: Various workouts benefit your mind, keeping things interesting and providing a sense of accomplishment while reducing stress and improving mood.

A Different Workout Every Day

Monday: Shred Lower Body and Core

Start your week by focusing on your lower body and core. Monday classes combine conditioning circuits with a mix of agility, plyometric, and resistance training to shred your legs, glutes, and abs. 

Tuesday: Shape Upper Body and Core

This day is all about shaping your upper body and core. Intense compound exercises that challenge your upper body and core, paying special attention to technique and form. This helps you tone and strengthen your arms, shoulders, chest, and back while also engaging your core.  

Wednesday: Sweat Core and Conditioning

Turn up the intensity of your week with a heart-pounding & core-carving mix of intense intervals and core workouts. These workouts are fast-paced and challenging, ensuring you burn maximum calories. 

Thursday: Shape Lower Body and Core

This is the opportunity to focus on your lower body and core with a twist. Power through intense lower body/core circuits with technique and toning, improving your overall fitness and preventing injury. Power through intense lower body/core circuits with technique and toning.

Friday: Shred Upper Body and Core

End your workweek shredding your upper body and core. Our metabolic conditioning circuits combine upper-body resistance training with core exercises to help you get lean and ripped. Get lean with upper body resistance & core exercises mixed into metabolic circuits. 

Saturday: Warrior Total Body Conditioning

Kick off your weekend with our Warrior Total Body Conditioning class. This session is a total body metabolic HIIT conditioning to elevate your fitness game. It’s a comprehensive workout that improves your overall conditioning and prepares you for whatever comes your way. 

Sunday: Warrior Total Body Strength

End your week strong with our Warrior Total Body Strength workout. This class is a mix of HIIT and core, focusing on compound movements and good technique. It’s the perfect way to end the week, preparing you to take on a new one. 

One woman working out with a coach motiving her to complete the exercise

Join the SWEATSquad Today!

At SWEAT440, fitness is accessible, exciting, and effective. With classes starting every 10 minutes, you’re never late to start your journey. Try us for free and experience our diverse, high-energy workouts that will transform your body and mind. We have a class and a weekly workout plan for you whether you’re looking to shred, shape, sweat, or strengthen. Remember, it’s Your Workout. Your Time. 


Co funder of SWEAT440, Matt MillerMatthew Miller has over 20 years of experience in the fitness industry as a business owner and personal trainer. He holds a BA in Exercise and Sports Science from the University of North Carolina and is CSCS certified through the NSCA. He is currently the Chief Brand Officer of SWEAT440 and the franchisee of SWEAT440 – NODA in Charlotte.



Get Your Directions

Show Distance In

Use my location to find the closest Service Provider near me

HIIT it for free!

Fitness Finds for You
Stretches to warm up

Stretches to warm up

5 Simple Stretches to Warm Up Before Your Gym Workout Initiating a fitness journey could be equated to embarking on a hike, the first step of which should ideally be a stretch. Think of a proper warm-up, including stretching, as a physical preamble that readies your...

Myths of Free Gym Classes

Myths of Free Gym Classes

Your first class is FREE Myths and Misconceptions of Free Gym Classes at SWEAT440Myth 1: Free Gym Classes Are Not Effective The perception that something free can't be valuable often leads people to question the efficacy of free gym classes. At SWEAT440, we proudly...

Maximize Your Capabilities with HIIT

Your first class is FREE Maximize Your Capabilities with HIIT Sessions at SWEAT440 in NoDa, NCLooking for an exceptional and time-efficient exercise experience in NoDa, NC? Your search ends at SWEAT440! Our high-intensity interval training (HIIT) sessions deliver a...

Free First-Class Fitness Activities

Free First-Class Fitness Activities

Your first class is FREE Free First-Class Fitness Activities to Get You in Shape TodayOne's initial foray into the realm of physical betterment may be fraught with trepidation. Navigating the labyrinth of fitness choices available can be overwhelming. However,...