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Workout week at-a-glance

Day 1

endurance-boosting combo 1

  • Cardio #1: Fire It Up
  • Do 1 set of 15 reps of strength moves 1-4 using lighter weights.
  • Cardio #2: Lower-Body Burn-Off
  • Repeat strength circuit above.
  • Total time: about 30 min.
  • Total calorie burn: 328*



    Day 2

    hard-core combo 1
  • Cardio #3: Body Blast
  • Do 3 sets of 10 reps of strength moves 1-4 using heavier weights.
  • Total time: about 25 min.
  • Total calorie burn: 249



    Day 3

    aerobic fat burner
  • Do all 3 10-minute cardio workouts back-to-back.
  • Total time: 30 min.
  • Total calorie burn: 377



    Day 4

    hard-core combo 2
  • Do 3 sets of 8 reps of strength move 1.
  • Cardio #1: Fire It Up
  • Cardio #2: Lower-Body Burn-Off
  • Do 8 reps of strength moves 2 and 4 as a superset (perform back-to-back with no rest in between) using heavier weights. Repeat for 3 supersets.
  • Total time: about 35 min.
  • Total calorie burn: 368



    Day 5

    endurance-boosting combo 2
  • Do 12-15 reps of strength moves 1 and 2 as a superset, using lighter weights. Repeat for 3 supersets.
  • Cardio #1: Fire It Up
  • Do 12-15 reps of strength moves 3 and 4 as a superset, using lighter weights. Repeat for 3 supersets.
  • Cardio #2: Lower-Body Burn-Off
  • Total time: about 30 min.
  • Total calorie burn: 328



    CARDIO WORKOUT #1: Fire It Up

    The payoff This treadmill program helps build power and increases your anaerobic threshold, so you can work at a higher intensity for a longer period of time.


    Workout timeRPE
    1 min., 30 sec.6
    30 sec.8
    1 min., 30 sec.6
    30 sec.8
    1 min., 30 sec.6
    30 sec.8
    1 min., 30 sec.6
    30 sec.8
    1 min., 30 sec.6
    30 sec.8
    10 min. TOTAL
    Total calorie burn: 115*





    CARDIO WORKOUT #2: Lower-Body Burn-Off

    The payoff This program -- which you can do on a treadmill or a bike -- helps build stamina and leg strength.


    Workout timeRPE
    1 min.6
    1 min., 30 sec.7
    2 min.8
    1 min.9
    2 min.8
    1 min., 30 sec.7
    1 min.6
    10 min. TOTAL
    Total calorie burn: 133





    CARDIO WORKOUT #3: Body Blast

    The payoff Do this program on the treadmill or elliptical trainer to build cardiovascular strength and stamina and increase your aerobic threshold.


    Workout timeRPE
    1 min.5
    1 min., 45 sec.7
    15 sec.9
    1 min.5
    1 min., 45 sec.7
    15 sec.9
    1 min.5
    1 min., 45 sec.7
    15 sec.9
    1 min.5
    10 min. TOTAL
    Total calorie burn: 129





    *Calorie burn is for a 145-pound woman.

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