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Get Strong, Fit, and Fabulous in 4 Weeks

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Twenty minutes a day is all you need to blast fat, sculpt muscle, and get lean all over.

Your Sculpting Strategy

If you're worried about concealing your curves, it's time to toss that cover-up. Our last-minute plan will help you lose up to eight pounds in just one month. Best of all, most of the routines take 20 minutes or less -- but be prepared to sweat.

"To really see results, you need to intensify your workouts," says Alwyn Cosgrove, owner of Results Fitness in Santa Clarita, California. You'll do an interval program that burns twice as many calories as a moderately paced routine, plus a total-body sculpting strength series. Follow our routine, along with a healthy diet, and you'll be feeling strong, slim, and utterly confident.

Getting Started

These workouts are short (only four exercises each) but intense. By alternating upper- and lower-body moves, you'll keep your heart rate elevated and maximize calorie burn while sculpting every muscle. Divide the workout in half: Do 12 to 15 reps of the first two exercises back-to-back, then rest for 60 to 90 seconds; repeat for two to three sets. Remember to use a weight that is challenging enough to fatigue your muscles by the end of the set.

Your Week-by-Week Guide
  Sun. Mon. Tues. Wed. Thurs. Fri. Sat.
1 Cardio Steady-Paced 30 minutes Strength Workout 1 Cardio Intervals 1 OFF Cardio Intervals Strength Workout 2 Rest
2 Cardio Steady-Paced 30 minutes Strength Workout 1 OFF Strength Workout 2 Cardio Intervals Strength Workout 1 Rest
3 Cardio Steady-Paced 40 minutes Strength Workout 2 Cardio Intervals Strength Workout 2 Cardio Intervals Strength Workout 2 Rest
4 Cardio Steady-Paced 40 minutes Strength Workout 1 Cardio Intervals Strength Workout 2 Cardio Intervals Strength Workout 1 Rest
Next:  Strength Workout 1

 

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GinnyPancha wrote:

I don't have a treadmill and because of allergies I can't work out outside on some days, would skipping inside work just as well for the intervals? It would be easier to adjust speed then trying to walk around a small room. A student budget just wont allow for a gym!

2/20/2013 01:25:24 PM Report Abuse
brianahamlett wrote:

I don't have a treadmill is there an alternative to it.

1/2/2013 02:59:26 PM Report Abuse
lindadprice1 wrote:

The sample intervals doesn't make sense to me cause its supposed to equal to 40 mins, am i supposed to do the interval running walk and do them again untill 40 mins?

9/26/2012 10:18:23 AM Report Abuse
a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at: http://dietplanforyou.blogspot.com

3/2/2012 03:13:23 AM Report Abuse

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