Heidi Zak’s Go-To Workout Routine

Tuesday, August 06, 2024
Heidi Zak’s Go-To Workout Routine

Sometimes self-care takes a back seat between your 9-to-5 and wrangling the kids. Our co-founder, Heidi Zak, is here to share her morning workout routine to inspire you to start your day by putting yourself first.


Why Heidi Moves

As a mom of two and CEO, Heidi aims to have time for herself. Schedules can quickly become overloaded and overwhelming, making time for movement does wonders for your body and mind.

“Working out is my ‘me’ time to be alone with my thoughts. It helps me have more energy throughout the day, sleep better, and stay strong,” Heidi says.


The 30 Minute Circuit

Busy schedules have nothing on this circuit—30 minutes is all it takes, and no gym membership is needed. Whether in an apartment, hotel room, or toddler-run living room, just have enough room to jump, lunge, and spread your arms safely.


Move at your own pace and skill level, modifying as needed. All movement is good movement!

  • Warm-Up (5 minutes)
    • Jumping Jacks - 1 minute
    • High Knees - 1 minute
    • Arm Circles - 30 seconds forward, 30 seconds backward
    • Bodyweight Squats - 1 minute
    • Lunges - 30 seconds for each leg

  • Workout (20 minutes)
    • Circuit 1: Cardio & Strength (10 minutes)
      • Burpees - 45 seconds, 15 seconds rest
      • Push-Ups - 45 seconds, 15 seconds rest
      • Mountain Climbers - 45 seconds, 15 seconds rest
      • Plank - 45 seconds, 15 seconds rest
      • Repeat Circuit 1 once.
    • Circuit 2: Strength & Flexibility (10 minutes)
      • Bodyweight Squats - 45 seconds, 15 seconds rest
      • Tricep Dips (using a chair or bench) - 45 seconds, 15 seconds rest
      • Bicycle Crunches - 45 seconds, 15 seconds rest
      • Reverse Lunges - 45 seconds, 15 seconds rest
      • Repeat Circuit 2 once.

  • Cool-Down (5 minutes)
    • Standing Hamstring Stretch - 30 seconds for each leg
    • Quad Stretch - 30 seconds for each leg
    • Chest Opener Stretch - 1 minute
    • Child’s Pose - 1 minute
    • Deep Breathing Exercises - 1 minute

    *Up the intensity by adding free weights.


    Benefits of the Kinetic Sports Bra

    From her go-to workout routine to hiking with the family, Heidi consistently reaches for the Kinetic Sports Bra—the best sports bra for a workout.

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    “The last thing I want is to fidget with my sports bra or feel like I don’t have enough support,” Heidi says. “Thanks to the back closure, I’m no longer struggling to put it on or take it off.”

    “It fits like a regular bra, making it a total game-changer,” she adds.

    The benefits of a sports bra go beyond feeling comfortable and supported at the gym. It can also play a key role in your overall confidence.

    “Wearing a colorful sports bra makes me happy and the workout more fun,” Heidi says.

    Our sports bra is made to crush your goals, not your girls. Shop our Kinetic Sports Bra in classic and limited-edition colors now!

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