FWTFL Workout Schedule & Favorite Workouts

FWTFL Workout Schedule & Sample Workouts | Louella Reese

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It has been a little under two years since I started the FWTFL program. A program that has completely changed the way I eat, look at my body, and my actual body. FWTFL is not just a diet and exercise program but rather a lifestyle. One that is easy to follow and honestly enjoy! If you want to hear/read more about my experience you can do so here. Additional FWTFL posts include: low-carb day meal plan, low-carb day approved snacks, low-carb nutty high fat protein bark, low-carb granola, and how FWTFL and BBG compare.

Since I have shared a lot about the eating side of FWTFL, I wanted to dive into the other side of the program – the workouts! While carb-cycling and intermittent fasting are a huge part of FWTFL I believe working out is equally as important. Especially on low-carb and regular macro days.

Working out is obviously amazing for your body but also incredible for your mind. Getting your body moving is a great to reduce/handle stress, boost your mood, and keep you sharp & focused. I truly notice such a difference when I’m working out regularly vs. skipping a few days! Even just 30 minutes of yoga or a quick walk around the neighborhood makes all of the difference.

With that being said, I wanted to share some of my favorite workouts I do to go along with specific FWTFL days (low-carb, regular macro). As well as give you an example or two of a FWTFL Workout Schedule.

FWTFL Workouts & FWTFL Workout Schedule


HIIT workouts are honestly my favorite. I won’t lie – some mornings I wake up dreading them and I didn’t always have this love for them. BUT now I love them! They kick butt, are quick, and provide results fast! 9 times out of 10 I do HIIT workouts on Monday and Tuesday to correspond with low-carb days. With all the fats you’re eating on low-carb days HIIT workouts are the perfect pairing! They burn fat and get your heart rate up!

FWTFL Strength Training Workouts

Strength training has always been something I enjoy. There really isn’t a better feeling then seeing a muscle line in the mirror in a spot you’ve never seen one before. Or noticing your legs look more toned. Or your jeans aren’t quite as tight thanks to strength training keeping everything tight!

Strength training doesn’t necessarily burn a ton of calories while partaking in the workout but it is one that continues burning calories throughout the day and possibly into the next.

I typically do strength training on regular macro days.


These workouts are perfect for low-macro days, days you just don’t feel like working out, or when you want something a little calmer as you’ve totally kicked butt the other days of the week.

On these days I typically do one of the below workouts or something similar. A quick 10-15 minutes workout or one that is super low-intensity that lasts 25-45 minutes. The mat thigh & booty workout below takes about 25 minutes but is super chill – one you can do while watching tv. Or I partake in a yoga class or walk around the neighborhood for 30-45 minutes.

Additional FWTFL Workouts

FWTFL Workout Schedule

Below you will find two FWTL workout schedule examples. As mentioned above, HIIT workouts are great for low-carb days so ideally those should be done on Monday and Tuesday during those low-carb days. Strength training on regular macro days and then lower intensity workouts on the remaining days. LOVE a good walk on Sunday morning or evening! Perfect way to refresh before the new week.

what does your FWTFL workout schedule look like?


  1. Morgan wrote:

    This has been the best program for you! And so flexible and realistic. So thankful you introduced me to this program! Plan on doing it again after baby girl gets here!

    the HER chronicles [] http://theherchronicles.com

    Posted 9.22.20
    • it truly has been! so thankful for it! so glad you loved it as well.

      xo Laura Leigh

      Posted 9.28.20
  2. Sam wrote:

    This is a much needed boost of motivation – thank you!


    Posted 9.22.20
  3. Wonderful schedule of workouts! It’s so motivating.

    Posted 9.23.20
  4. This post is totally inspiring me!! Mom and I are going to try that arm workout today!

    Posted 9.23.20
  5. I did FWTFL a few years ago. Thanks for sharing these workouts. I have mine in a notebook, but it’s nice to see some changed up. XO

    Posted 9.23.20
    • it is such a great program, isn’t it? of course – thanks for checking out today’s post. definitely – actually created these myself 🙂

      xo Laura Leigh

      Posted 9.30.20
  6. Rach wrote:

    Girl, I am seriously impressed with your FWTFL and I love that you shared your workouts too! It helps me when I’m in a workout runt!


    Posted 9.23.20
    • thank you so much gal – I really appreciate it! glad they’re helping you out!

      xo Laura Leigh

      Posted 9.28.20
  7. Kileen wrote:

    This looks like a great workout routine and real life changer! I’d love to follow this and see the changes!

    cute & little

    Posted 9.23.20
  8. Lee wrote:

    I absolutely love this! I have not been great at keeping up with any sort of workout routine while doing FTWFL but I want to get better at. Im going to try some of these workouts, thanks for making up such an easy to follow guide!

    Posted 9.23.20
    • yay! so happy to hear that. hope this helps you out and keep workouts interesting for you!

      xo Laura Leigh

      Posted 9.28.20
  9. Great resource for someone looking to follow a similar routine. Love how flexible it is! xoxo, Sarah

    Posted 9.24.20
    • for sure! and really anyone can do the workouts – no matter what program they are on!

      xo Laura Leigh

      Posted 9.28.20
  10. Stephanie wrote:

    I’ve enjoyed seeing you talk about FWTFL over the years, and now it’s been fun to see your workouts on Instagram stories. You do a great job with these. I’m inspired by you, that’s for sure!

    Posted 9.25.20
  11. Amanda wrote:

    I’m not sure what FWTFL is, but you look absolutely amazing so it’s definitely working for you! I agree that having a good workout routine along with eating well go hand in hand. This post has been very motivating and inspires me to get back into regular workouts!

    Posted 9.29.20
    • thank you so much lady! I could not appreciate that more! yes absolutely girl – and so thrilled to hear it is motivating + inspiring!

      xo Laura Leigh

      Posted 9.29.20
  12. Nailil wrote:

    Thanks for sharing this! I could use a new workout schedule

    Posted 9.30.20

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