Take out your calendar and star the date six weeks from now—because that's when you're going to have a brand-new body.
The balanced program below combines high-intensity interval training, strength training, flexibility, and recovery time to help you maximize the amount of fat your body burns both during and after your workout, helping you slim down at a healthy pace. Feel free to adjust the schedule to meet your personal needs (for example, rest on Wednesdays instead of Sundays or reduce the number of weekly workouts if you're a fitness newbie). The only rule is to perform the workouts in the same order if possible.
20-Minute Weight Loss
HIIT Bodyweight Workout
Zero to 10 in 30
Ultimate Weight-Loss Circuit
All-Terrain Interval Ride
20-Minute Metabolism Booster
Click on the chart for a larger, printable version.