Get Strong, Fit, and Fabulous in 4 Weeks
Cardio
Part 1: Steady-Paced
Do any longer, moderately paced (RPE 6-7) workout (walking, swimming, cycling, etc.) on the weekends to blast calories and improve endurance.
Weeks 1-2: 30 minutes
Weeks 3-4: 40 minutes
Part 2: Intervals
These interval workouts smoke calories while sculpting your legs and butt. Do them twice a week with any cardio activity (we give a sample routine on a treadmill), using your Rate of Perceived Exertion (RPE), or how hard the exercise feels on a scale of one to 10. If the workout feels too easy, try the challenge version.
Minutes |
Intervals: Week 1 | RPE |
| 0:00-5:00 | Walk at 3.5-3.8 mph. | 4 |
| 5:00-5:20 | Sprint at 6.5-8.0 mph | 9 |
| 5:20-6:50 | Recover by walking at 3.0-3.5 mph. | 3 |
| 6:50-10:30 | Repeat sprint series 2 more times, alternating 20-second sprints with 90 seconds of recovery. | |
| 10:30-15:00 | Walk briskly, 3.5-3.8 mph. | 4 |
Challenge yourself: Add a sprint series for a total of 4 sets. |
Minutes |
Intervals: Week 2 | RPE |
| 0:00-5:00 | Walk at 3.5-3.8 mph. | 4 |
| 5:00-5:20 | Sprint at 6.5-8.0 mph | 9 |
| 5:20-6:20 | Recover by walking at 3.0-3.5 mph. | 3 |
| 6:20-11:40 | Repeat sprint series 4 more times, alternating 20-second sprints with 60 seconds of recovery. |
|
| 11:40-20:00 | Walk briskly, 3.5-3.8 mph. | 4 |
Challenge yourself: Add a sprint series for a total of 6 sets. |
Minutes |
Intervals: Week 3 | RPE |
| 0:00-5:00 | Walk at 3.5-3.8 mph. | 4 |
| 5:00-5:30 | Sprint at 6.5-8.0 mph | 9 |
| 5:30-6:30 | Recover by walking at 3.0-3.5 mph. | 3 |
| 6:30-12:30 | Repeat sprint series 4 more times, alternating 30-second sprints with 60 seconds of recovery. |
|
| 12:30-15:00 | Walk briskly, 3.5-3.8 mph. | 4 |
Challenge yourself: Add 3 more sprints for a total of 8 sets. |
Minutes |
Intervals: Week 4 | RPE |
| 0:00-5:00 | Walk at 3.5-3.8 mph. | 4 |
| 5:00-5:30 | Sprint at 6.5-8.0 mph | 9 |
| 5:30-6:00 | Recover by walking at 3.0-3.5 mph. | 3 |
| 6:00-13:00 | Repeat sprint series 7 more times, alternating 30-second sprints with 30 seconds of recovery. |
|
| 13:00-20:00 | Walk briskly, 3.5-3.8 mph. | 4 |
Challenge yourself: Add 2 more sprints for a total of 10 sets. |