A Workout For Every Mood!

Tailored just for you, girl! ;)


There’s no getting around it — sometimes you’re just not feelin’ a HIIT workout. All that jumping seems like too much. And other days, you’ve had some coffee and getting zen at yoga sounds impossible. The thing is, it’s totally okay to tailor your workouts to your mood! Swapping strength for cardio is a-okay if you’re filled to the brim with energy and vice versa if you’d rather be more mellow.

Here’s the best way to sweat in every situation. Just think of this as your workout mood ring!


When you’re feeling…


Then get with HIIT girl!! High intensity interval training requires lots of energy with limited rest between moves to boost metabolism. So if you’re bouncin’ off the walls, use that for your Booty Call! The new HIIT & Abs routine is a must try! You can find it in the new BODY LOVE workouts!!


If you’ve had a bad day or you’re feeling a little overwhelmed, strength training is the way to go. Studies show that there are high levels of an enzyme called KAT (yeah, it’s really called that!) in well-trained muscles. This enzyme converts a substance formed under stress, called kynurenine, into kynurenic acid, which reduces the effects of anxiety on your brain. Kat’s favorite upper body gym workout is #perf for this. Try it out here!


 Calm vibes mean it’s time to hit the yoga mat! We love yoga for its versatility. It can be an incredible toning experience or it can focus on stretching and relaxation. The choice is yours! Either way, you’re going to be one with your zen self. For a toning yoga sesh, try Tone, Burn, & Flow from the Premium Workouts. If you want a lil’ more stretching, go for Karena’s Stretching Routine.


Nervous about a big presentation or meeting with your boss? Lace up your sneakers and hit the pavement! One study found that consistent running can boost your levels of GABA, a neurotransmitter associated with decreased anxiety and stress. Head out for a 30-minute walk or jog when nerves strike!


Want even more info on how to keep your body feelin’ great?! Join the Tone It Up Nutrition Plan! We give you all the deets on what types of foods give you the most benefits and when to eat ’em! Plus, you gain access to thousands of delish recipes, all designed to help you reach your #fitgoals!




  1. Thanks for this ladies! When I’m not feeling the workout I planned it’s easy to get discouraged, but I need to remember there are options.

  2. Thank you for this ladies!! I love this and it’s good to know how to work depending on mood too. That’s important!


  3. Couldn’t have posted this on a better day! I often have bad anxiety and anxiousness, I’ve had it since I was a kid. Sometimes (before TIU) if I would go awhile without working out, I would even have anxiety and feel extremely anxious over not being active until I finally ran it off. I’m slowly letting go of it with this new lifestyle! XOXO

  4. Thank you K&K! Love this post! Will come in handy with #tiugirlproblems!

  5. Exercise is the magic pill to a variety of health conditions, both physically as a preventative to mentally as it helps calm and/ or focus your thoughts. I love it, and enjoy walking too as it helps me come up with creative ideas and solutions :)

  6. Makes sense! Plus there are times that school gets in the way of having time available for the workouts. I know I change up the routine depending how much time I can dedicate to this lifestyle.

  7. Love you guys and how you always go the extra mile for us girls!😊 Thank you so much!

  8. Perfect – I’m definitely anxious my first major exam of the semester tomorrow, and I went for a 30 minute jog today… guess my body knew what it needed ;)

  9. I love this post! I have a request for another blog post: For us TIU girls that are 200+ pounds, I’m having a lot of trouble doing these combination movements and keeping up with the workouts. I modify as I can, but it’s frustrating! Can you suggest workouts from your DVDs that might are a great first step for beginner at the start of their weight-loss journey?

    1. Hey Ariana, I totally feel your frustration! It’s so discouraging when I have to stop halfway through a 30-minute workout video because I just can’t keep going. Sometimes I just don’t have the stamina, other times it’s that my heart rate shoots through the roof too quickly. I’m not an expert and I don’t have it figured out (and I’m guilty of starting plenty of challenges and finishing none of them) BUT I did find a program that’s based on science and stuff that basically says by pushing yourself as hard as you can and resting when your body tells you it needs to, you get a lot more out of your workouts. It’s basically HIIT but self-regulated instead of timed. If that means doing 15 minutes of a workout from BB3 and giving it your all but also taking a rest until you’re ready to start the moves again, then you’re still getting a huge benefit–even more than if you did the entire video at a lower intensity. My point is, it’s frustrating to feel left behind and disadvantaged but if you can step back and realize you’re getting great quality from listening to your body, it’s a little easier to turn off the video halfway through without feeling like a failure. Or to skip a move you just physically can’t do (or sub in a different move). Or to let K&K keep going while you sit still and let your heart rate slow until your body says “ok, let’s get back to it.” It’s comforting to know that you can get more benefit from what feels like limited ability than you even realize. I’m proud of you for keeping at it even when it’s frustrating! It’s inspiring to me and I hope I can find a little more willpower of my own.

  10. So I’m curious about something with the smoothies…I read the article the other day about the importance of having one post workout. But if I can’t do my workout until after work then do I have the smoothie for recovery but still eat dinner too?? Or is the smoothie my dinner? Thanks!

Leave a Reply