10-Minute Novena Inspired HIIT Workout - Sts. Cosmas and Damian
Ginny Kochis’s 24-Minute Rosary Workout is consistently our most popular post. And that’s not a surprise. Who doesn’t love getting cardio and prayer time?
Add in the fact that most of the questions we’ve gotten from our community include what to do on strength days, we decided it was about time for a new blog feature - Wednesday Workouts!
Cue Johnna racking her brain trying to figure out the best way to combine a good workout and prayer. Yes, there’s always the rosary. But there’s also so many other beautiful prayer traditions in the Catholic Church that we wanted to explore. Then came the epiphany - novenas!
In case you don’t know, a novena is a form of worship in the Catholic Church consisting of special prayers or services on nine successive days. And since Johnna’s favorite strength workouts are ones with only 7-10 moves placed in high intensity intervals (ahem, HIIT of course), she decided to create a workout with special prayers on nine successive moves!
And so the novena-inspired HIIT strength routine was created.
This week the prayers are to the saints of the day, Saints Cosmas and Damian. The only thing we know about these saints is that they suffered martyrdom in Syria during the Roman persecution of Diocletian, around 303 A.D. Tradition says they were twin brothers and medical doctors, and they have been honored since the 6th century. These brothers never charged a fee for their medical services. We figured it’s fitting that our first free strength workout is on their day then. :)
How it works
Open up with the opening prayer of the day (about 30 seconds) and this warm-up move:
Then go through your nine moves while listening to the prayer to Sts. Cosmas and Damian. Basically, you’ll hear this prayer nine times.
Here’s what you’ll pray while going through the move (about 30 seconds): Oh glorious martyrs of Christ, Saints Cosmas and Damian, you gave your lives for the love of God, benefiting your fellow man, and crowning your martyrdom with an open and loyal profession of your faith. You taught us to love God above all things, and to love our fellow man as ourselves, professing always, and without fear, the religion of Jesus. Augmenting amongst the faithful populace many miracles, you are glorious indeed.
And here’s what you’ll pray as a break (about 20 seconds): Through your intercession, which brings about deliverance of these miracles, we pray to you for your aid in all things. May your patronage never be far from us in the illness of our body and soul. Oh great protectors, Saints Cosmas & Damian, assist us with your love and free us from all evils. Amen.
For handy, pinnable reference, we’ve also included this graphic you can print out:
Finally, end with an Our Father (about 20 seconds) and the same move as the warm-up.
Go through the entire workout just once for a 10-minute sweat session, or up to 4 times for a 40-minute one!
Don’t want to keep looking at the screen during your workout? Having trouble praying while getting your heart rate up? We’ve made an audio file for you to listen to. It tells you EXACTLY what to do, and goes through the prayers for you. Click here to listen!
Move 1: Pushups
Move 2: High Knees
Move 3: Bicycles
Move 4: Front Kicks
Move 5: Bridges
Move 6: In and Outs
Move 7: Lunges
Move 8: Quick feet
Move 9: Plank Jacks
Let us know what you think of this workout in the comments. We can’t wait to hear. :)