Week 3
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15 | 15 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds) |
16 | How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 5 push-ups, 10 sit-ups, 15 air squats |
17 | 30 walking lunges, 50 jumping jacks (4 rounds) |
18 | Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes |
19 | Rest day |
20 | 15 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds) |
21 | Run 1 mile, for time, followed by 100 jumping jacks and 20 sit-ups |
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Week 4
Yes, this final week lasts 9 days. No, I’m not sorry. Because when you’re done, you’re gonna look at yourself in the mirror and say, “I did it!!!” And your muscles will thank you. Remember: Reduce reps if needed, or increase reps if desired! Be ready for Day 30: It’s a doozy!
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22 | 15-20 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 90 second plank, 90 second side plank (both sides) (3 rounds) |
23 | 20 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds) |
24 | 100 air squats, 100 jumping jacks for time |
25 | Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes |
26 | Rest Day |
27 | Run 1 mile, for time, followed by 30 sit-ups |
28 | Leap forward (jump as far as you can with both feet) 20 times (3 rounds) |
29 | How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 10 push-ups, 10 sit-ups, 15 air squats |
30 | Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today: *20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed |
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Great job!!! You’ve done it! I am not a personal trainer or fitness coach. Please check with your medical professional before doing this program.
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High intensity interval training is a great way to create Peripheral Heart Action, which shunts blood from the lower and upper parts of the body creating a longer calorie burn of up to 48 hours after your workout!