Use these cardio and strength workouts to transform your body and mind in 6 weeks, right at home

By Jessica Smith
Updated January 17, 2020
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Take out your calendar and star the date six weeks from now—that's when you're going to be feeling fit as hell.

Hiring a trainer is expensive, going to the gym might not be your thing, and creating our own workout routine for weight loss can be daunting. That's where this program comes in: It has a balanced mix of high-intensity interval training, strength training, flexibility, and recovery time to help you burn calories and build muscle. If you want to lose weight, this will help you do it at a healthy pace. (See: How Much Weight Can You Healthfully Lose In a Month?)

Best part? You can do it all at home with minimal equipment (or, if needed, you can swap in zero-equipment moves).

How it works: Follow the schedule below, or feel free to adjust it 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 guideline is to perform the workouts in the same order, if possible.

You'll need: a lightweight pair of dumbbells (5-8lbs), a medium-weight pair of dumbbells (10-15lbs), a medicine ball, a Swiss ball, and a step, bench, or box.

The Workouts

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