Get Lean and Sculpted in 4 Weeks Flat! Part 2: Cardio

Your Day-by-Day Workout Guide

Our detailed Daily Workout Plan, below, takes you through each of your given strength and cardio workouts. On your strength days (three a week), you'll vary the number of sets and reps while choosing between exercise options A and B. (Note: You'll always do 12 to 15 reps of the ab moves.) For the cardio days (also three days a week), you'll change the length and/or type of workout. If you're short on time, double up your strength and cardio and take an extra rest day or optional light aerobic day.

Week 1	Move
Day 1	Strength Option A: Do 1 set, 12 to 15 reps (endurance)
Day 2	Cardio Workout 1: 30 minutes (tempo training)
Day 3	Strength Option A: Do 1 set, 8 to 10 reps (power) Perform each move with a more dynamic burst of energy.
Day 4	Cardio Workout 2: 32 minutes (interval training)
Day 5	Cardio Workout 2: 32 minutes (interval training)
Day 6	Cardio Workout 3: 40 minutes (metabolic base training)
Day 7	Off or optional light aerobic activity (30 minutes)

Week 2	Move
Day 8	Strength Option B: Do 2 sets, 12 to 15 reps (endurance)
Day 9	Cardio Workout 1: 35 minutes (tempo training)
Day 10	Strength Option B: Do 2 sets, 8 to 10 reps (power)
Day 11	Cardio Workout 2: 38 minutes (interval training)
Day 12	Strength Option B: Do 2 sets, 5 or 6 reps (build muscle)
Day 13	Cardio Workout 3: 45 minutes (metabolic base training)
Day 14	Off or optional light aerobic activity (35 minutes)

Average Weekly Total Calories Burned: 1,707 (Week 2)

Week 3	Move
Day 15	Strength Option A: Do 3 sets, 12 to 15 reps (endurance)
Day 16	Cardio Workout 1: 40 minutes (tempo training)
Day 17	Strength Option A: Do 3 sets, 8 to 10 reps (power)
Day 18	Cardio Workout 2: 44 minutes (interval training)
Day 19	Strength Option A: Do 3 sets, 5 or 6 reps (build muscle)
Day 20	Cardio Workout 3: 50 minutes (metabolic base training)
Day 21	Off or optional light aerobic activity on any mode (40 to 45 minutes)

Week 4*	Move
Day 22	Strength Option B: Do 3 sets, 5 or 6 reps (build muscle)
Day 23	Cardio Workout 3: 60 minutes (metabolic base training)
Day 24	Strength Option B: Do 3 sets, 8 to 10 reps (power)
Day 25	Cardio Workout 2:50 minutes (interval training)
Day 26	Strength Option B: Do 3 sets, 12 to 15 reps (endurance)
Day 27	Cardio Workout 1: 45 minutes (tempo training)
Day 28	Off or optional light activity on any mode (45 to 55 minutes)

Originally published in Fitness magazine, November 2005