10-Minute Novena Inspired Hiker’s HIIT Workout - St. John Paul II

You have NO idea how fun much fun Johnna is having creating these workouts to saints. This week it’s one she created for St. John Paul II.

Okay, okay, so his memorial was actually on Monday. So we’re a bit late. But of all the saints for this week, Johnna has a soft spot in her heart for JPII.

For one thing, she’s grown to love his Theology of the Body. TOB and its respect for the body is, after all, one of the things that inspired us to create Catholic Women Run in the first place.

Another reason we love JPII is that he was a great role model for athletes. He frequently hiked mountains, skied, biked, swam, and played soccer or volleyball. He even found time to enter an international kayaking competition in 1955 just five years before being ordained a bishop! We find in John Paul II’s example the proper place for fitness within faith.  

Johnna decided to create a workout that targets your hiking muscles since JPII was such a big hiker. Warning: Johnna was sore for days after she tried this workout for herself!

Like we usually do, we’ve adapted a novena from Pray More Novenas for this workout.

How it works

We’ve still included a handy, pinnable reference for you to print out:

10 Minute St. John Paul II Workout.png

Open up with an Our Father and a warm-up move (like the one in the first Wednesday Workout post).

Then go through your nine moves while praying to Saint John Paul II (see below).

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!

TIPS: You can easily make a voice recording on your phone with the prayers and exercises listed! And if you aren’t sure what a certain exercise is, you can use our best friend Google.

Move 1: weighted step up left

Here’s what you’ll pray while going through the move: Most holy servant of God, Pope St. John Paul II, we pray today for youth. We ask you to grant us your blessing from heaven! God gave you the grace of His fatherly tenderness and the spirit of His love from which we can all learn. We humbly implore you to intercede for us. Most holy St. John Paul II, you were a witness of Jesus Christ for the whole world. You lit the world on fire with your passion for Christ and the Church. Trusting in God’s infinite mercy and in the intercession of Mary, you have shown us the path to reach eternal communion with God. And we we ask that you pray that those who are unhappy will be filled with great joy.

And pray this as a break: St. John Paul II, we know that you are a powerful intercessor because of your great example of how to live the faith. Grant us, through your intercession, the grace to also happily glorify God in our lives.

Move 2: weighted step up right

Here’s what you’ll pray while going through the move: Most holy servant of God, Pope St. John Paul II, we pray today for the youth. We ask you to grant us your blessing from heaven! God gave you the grace of His fatherly tenderness and the spirit of His love from which we can all learn. We humbly implore you to intercede for us. Most holy St. John Paul II, you were a witness of Jesus Christ for the whole world. You lit the world on fire with your passion for Christ and the Church. Trusting in God’s infinite mercy and in the intercession of Mary, you have shown us the path to reach eternal communion with God. And we ask that you pray that we can convey forgiveness to those who have done wrong.

And pray this as a break: St. John Paul II, we know that you are a powerful intercessor because of your great example of how to live the faith. Grant us, through your intercession, the grace to also happily glorify God in our lives.

Move 3: Bulgarian split squat left

Here’s what you’ll pray while going through the move: Most holy servant of God, Pope St. John Paul II, we pray today for the youth. We ask you to grant us your blessing from heaven! God gave you the grace of His fatherly tenderness and the spirit of His love from which we can all learn. We humbly implore you to intercede for us. Most holy St. John Paul II, you were a witness of Jesus Christ for the whole world. You lit the world on fire with your passion for Christ and the Church. Trusting in God’s infinite mercy and in the intercession of Mary, you have shown us the path to reach eternal communion with God. And we we ask that you pray that we will be guided and protected as we walk the difficult paths of the world today.

And pray this as a break: St. John Paul II, we know that you are a powerful intercessor because of your great example of how to live the faith. Grant us, through your intercession, the grace to also happily glorify God in our lives.

Move 4: Bulgarian split squat right

Here’s what you’ll pray while going through the move: Most holy servant of God, Pope St. John Paul II, we pray today for the youth. We ask you to grant us your blessing from heaven! God gave you the grace of His fatherly tenderness and the spirit of His love from which we can all learn. We humbly implore you to intercede for us. Most holy St. John Paul II, you were a witness of Jesus Christ for the whole world. You lit the world on fire with your passion for Christ and the Church. Trusting in God’s infinite mercy and in the intercession of Mary, you have shown us the path to reach eternal communion with God. And we we ask that you pray for us, that we will have the grace to see the goodness in our experiences every day.

And pray this as a break: St. John Paul II, we know that you are a powerful intercessor because of your great example of how to live the faith. Grant us, through your intercession, the grace to also happily glorify God in our lives.

Move 5: single leg glute bridge left

Here’s what you’ll pray while going through the move: Most holy servant of God, Pope St. John Paul II, we pray today for the youth. We ask you to grant us your blessing from heaven! God gave you the grace of His fatherly tenderness and the spirit of His love from which we can all learn. We humbly implore you to intercede for us. Most holy St. John Paul II, you were a witness of Jesus Christ for the whole world. You lit the world on fire with your passion for Christ and the Church. Trusting in God’s infinite mercy and in the intercession of Mary, you have shown us the path to reach eternal communion with God. And we we ask that you pray for us, that we may bear witness to your mercy.

And pray this as a break: St. John Paul II, we know that you are a powerful intercessor because of your great example of how to live the faith. Grant us, through your intercession, the grace to also happily glorify God in our lives.

Move 6: single leg glute bridge right

Here’s what you’ll pray while going through the move: Most holy servant of God, Pope St. John Paul II, we pray today for the youth. We ask you to grant us your blessing from heaven! God gave you the grace of His fatherly tenderness and the spirit of His love from which we can all learn. We humbly implore you to intercede for us. Most holy St. John Paul II, you were a witness of Jesus Christ for the whole world. You lit the world on fire with your passion for Christ and the Church. Trusting in God’s infinite mercy and in the intercession of Mary, you have shown us the path to reach eternal communion with God. And we we ask that you pray for us, that we may share the faith to those in doubt.

And pray this as a break: St. John Paul II, we know that you are a powerful intercessor because of your great example of how to live the faith. Grant us, through your intercession, the grace to also happily glorify God in our lives.

Move 7: single leg Romanian deadlift left

Here’s what you’ll pray while going through the move: Most holy servant of God, Pope St. John Paul II, we pray today for the youth. We ask you to grant us your blessing from heaven! God gave you the grace of His fatherly tenderness and the spirit of His love from which we can all learn. We humbly implore you to intercede for us. Most holy St. John Paul II, you were a witness of Jesus Christ for the whole world. You lit the world on fire with your passion for Christ and the Church. Trusting in God’s infinite mercy and in the intercession of Mary, you have shown us the path to reach eternal communion with God. And we we ask that you pray for us, that we may give hope to those who are discouraged.

And pray this as a break: St. John Paul II, we know that you are a powerful intercessor because of your great example of how to live the faith. Grant us, through your intercession, the grace to also happily glorify God in our lives.

Move 8: single leg Romanian deadlift right

Here’s what you’ll pray while going through the move: Most holy servant of God, Pope St. John Paul II, we pray today for the youth. We ask you to grant us your blessing from heaven! God gave you the grace of His fatherly tenderness and the spirit of His love from which we can all learn. We humbly implore you to intercede for us. Most holy St. John Paul II, you were a witness of Jesus Christ for the whole world. You lit the world on fire with your passion for Christ and the Church. Trusting in God’s infinite mercy and in the intercession of Mary, you have shown us the path to reach eternal communion with God. And we we ask that you pray for us, that we may love those who feel indifferent.

And pray this as a break: St. John Paul II, we know that you are a powerful intercessor because of your great example of how to live the faith. Grant us, through your intercession, the grace to also happily glorify God in our lives.

Move 9: goblet squat

Here’s what you’ll pray while going through the move: Most holy servant of God, Pope St. John Paul II, we pray today for the youth. We ask you to grant us your blessing from heaven! God gave you the grace of His fatherly tenderness and the spirit of His love from which we can all learn. We humbly implore you to intercede for us. Most holy St. John Paul II, you were a witness of Jesus Christ for the whole world. You lit the world on fire with your passion for Christ and the Church. Trusting in God’s infinite mercy and in the intercession of Mary, you have shown us the path to reach eternal communion with God. And we we ask that you pray for us, that the love you have sparked in us transforms hearts and renews the face of the earth.

And pray this as a break: St. John Paul II, we know that you are a powerful intercessor because of your great example of how to live the faith. Grant us, through your intercession, the grace to also happily glorify God in our lives.

Let us know what you think of this workout in the comments! And if you want workouts to particular saints or to go along with specific prayers, let us know!