If you want to lose weight or are a beginner in need of a jump start, we’ve got your back, training you with enough variety and intensity to keep your body guessing. And if you seek to bust through plateaus and sculpt lean muscle, dial in for the ultimate moves.
This four-week plan, by IFBB pro Stacy Naito, D.O., fosters muscle confusion, changing sets and reps weekly so you never get bored. Throw fat burning into overdrive with a mix of plyo and strength training, working your body from top to bottom. “This program eases the beginner into a consistent regimen, which slowly ramps up, offering the perfect strategy for reaching fitness goals,” says Naito.
Start every training day with a 12-minute warmup on the treadmill, incline at 5 percent. Walk briskly (3.4-3.6 mph) for 4 minutes, then alternate 5.5 mph jog and brisk walk for 2 minutes each; repeat 2 times. For supersets, do 1 set of each move back to back without rest, continuing to alternate until sets are done.
Start every training day with a 12-minute warmup on the treadmill, incline at 5 percent. Walk briskly (3.4-3.6 mph) for 4 minutes, then alternate 5.5 mph jog and brisk walk for 2 minutes each; repeat 2 times. For supersets, do 1 set of each move back to back without rest, continuing to alternate until sets are done.
Start every training day with a 12-minute warmup on the treadmill, incline at 5 percent. Walk briskly (3.4-3.6 mph) for 4 minutes, then alternate 5.5 mph jog and brisk walk for 2 minutes each; repeat 2 times. For supersets, do 1 set of each move back to back without rest, continuing to alternate until sets are done.
Start every training day with a 12-minute warmup on the treadmill, incline at 5 percent. Walk briskly (3.4-3.6 mph) for 4 minutes, then alternate 5.5 mph jog and brisk walk for 2 minutes each; repeat 2 times. For supersets, do 1 set of each move back to back without rest, continuing to alternate until sets are done.
Similar to Week 2, warm up on treadmill before your workout for 12 minutes at a 5 percent incline. Start with a brisk walk (3.4-3.6 mph) for 4 minutes, then alternate between a 5.5 mph jog and a 6.5 mph sprint every minute.
Similar to Week 2, warm up on treadmill before your workout for 12 minutes at a 5 percent incline. Start with a brisk walk (3.4-3.6 mph) for 4 minutes, then alternate between a 5.5 mph jog and a 6.5 mph sprint every minute.
Similar to Week 2, warm up on treadmill before your workout for 12 minutes at a 5 percent incline. Start with a brisk walk (3.4-3.6 mph) for 4 minutes, then alternate between a 5.5 mph jog and a 6.5 mph sprint every minute.
Similar to Week 2, warm up on treadmill before your workout for 12 minutes at a 5 percent incline. Start with a brisk walk (3.4-3.6 mph) for 4 minutes, then alternate between a 5.5 mph jog and a 6.5 mph sprint every minute.
Do the same 12-minute treadmill warmup as Week 3 before each training day. Some sets here are called dropsets, which means that for each subsequent set in which you see a drop in the number of reps, you'll increase the weight by no more than 5 percent or 5 pounds. This technique helps maximize muscular development.
Do the same 12-minute treadmill warmup as Week 3 before each training day. Some sets here are called dropsets, which means that for each subsequent set in which you see a drop in the number of reps, you'll increase the weight by no more than 5 percent or 5 pounds. This technique helps maximize muscular development.
Do the same 12-minute treadmill warmup as Week 3 before each training day. Some sets here are called dropsets, which means that for each subsequent set in which you see a drop in the number of reps, you'll increase the weight by no more than 5 percent or 5 pounds. This technique helps maximize muscular development.
Do the same 12-minute treadmill warmup as Week 3 before each training day. Some sets here are called dropsets, which means that for each subsequent set in which you see a drop in the number of reps, you'll increase the weight by no more than 5 percent or 5 pounds. This technique helps maximize muscular development.
