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Workout week at-a-glance

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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 time RPE
    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 time RPE
    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 time RPE
    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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