Happily Hughes | Atlanta Fashion & Lifestyle Content Creator

Intermittent Fasting and Working Out

Curious how intermittent fasting and working out go hand in hand? Popular Atlanta Blogger Happily Hughes is sharing her current intermittent fasting and work out schedule.  Click to see it HERE!

Ok lets get down to the nitty gritty of Intermittent Fasting.  I am going to share my eating schedule and workout regiment in hopes that it will help you on your IF/FWTFL journey. 16-8 is the normal intermittent fasting schedule.  That means you don’t eat for 16 hours a day and you do eat for 8 hours a day.  I, personally, cant do that.  I do a 14/10 split where I don’t eat for 14 hours a day and do eat for 10.  If you’re doing FWTFL please note my low carb days and workouts.  I plan my workouts around my diet- low carb days are for cardio and leaning workouts.  My high carb days are for when I want to build muscle (booty and shoulder days).  

Monday Legs 

  • 10 minutes stair master- level 8 whole time
  • Squats- build up to your heaviest squat x20 and let me know here what it is 
  • Lunges 3x:30x20lbs
  • Sumo Squats 3x20x30 
  • Calf Raises 3x20x30 (15lbs in each hand)
  • Curtsy Lunges 3x20x30 (15lbs in each hand)
  • Switch Lunges 3×30
  • 10 minutes stationary bike 10 minutes- 1 minute sprint 1 minute “rest”

Tuesday Shoulders/Abs (high carb)

  • Bent Over Flys 3x12x10 
  • Upright rows 3x12x20 
  • Overhead Press 3x12x20 
  • Arm Forward Raises 3x12x5 
  • Cable Lateral Raises 3x12x10 
  • Rows 3x12x30
  • Toe Touches 3x12x20 
  • Decline Abs 3x12x10 
  • Cable Crunches 3x12x30

Wednesday Cardio

  • 10 minute run- let me know how far you go! 
  • 10 minute elliptical- level 10
  • 10 minute stationary bike HIIT
  • 10 minute elliptical- level 10 
  • 10 minute run- let me know how far!

Thursday Booty (high carb)

  • Hip Thrusters 3x12x60 
  • Good Mornings 3x12x40 
  • Step Ups 3x14x20 
  • Leg Press (feet need to be wide and high up on platform) 3x12x80 
  • Deadlift 3x12x40 
  • Cable kickbacks 3x12x30 

Friday Arms/Cardio/Abs 

  • Curls 3x20x10 
  • Tricep Extensions 3x20x10 
  • Bench dips 3×20 
  • Hammer Curls 3x20x10 
  • Head Crushers 3x20x10 
  • Cable Curls 3x20x10 
  • Rope Pull-downs 3x20x10 
  • 20 minutes elliptical 1 minute on 1 minute rest HIIT 
  • Side 2 Sides 3x12x25 
  • Plank Hip Dips 3×30 
  • Hanging Oblique Crunches 3×12

Saturday REST

Sunday Booty/Shoulders

  • Side Squat Walks with Booty Band 3x:45 
  • Shoulder Press 3×25 
  • Side Leg Press 3x12x180 
  • Lateral Raises 3x12x15 
  • Froggers 3x12x140 
  • Pike Push-ups 3×12 
  • Cable Side Donkey Kicks 3x12x35 
  • Incline Bench 3x12x65
  • Hip Adduction Burn-Out 3x12xexhaustion


2 thoughts on “Intermittent Fasting and Working Out”

  1. Pingback: Daily IF Schedule and Calories | Happily Hughes

  2. Pingback: Holiday Honey Hustle Challenge Year 3! | Happily Hughes

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