Fat Loss Challenge Workouts

21 Day Fat Loss Challenge HIT Cardio

Cardio Interval 1

Choose your cardio equipment of choice: Treadmill, elliptical, step mill, bike, etc.

Warm-up for 3-5 min. at RPE 4-5

Perform 30 sec of cardio at RPE 9-10 (i.e. as fast as you can)

Recover at a moderate intensity (RPE 4-5) for 90 sec

Alternate between the high/low intensities for 5 rounds

Cool down for 3-5 min. at RPE 3-4

Cardio Interval 2

Warm-up for 3-5 min. at RPE 4-5

Perform 60 sec of cardio at RPE 9-10 (i.e. as fast as you can)

Recover at a moderate intensity (RPE 4-5) for 2 min.

Alternate between the high/low intensities for 4 rounds

Cool down for 3-5 min. at RPE 3-4

Cardio Interval 3

Warm-up for 3-5 min. at RPE 4-5

Perform 60 sec of cardio at RPE 9-10 (i.e. as fast as you can)

Recover at a moderate intensity (RPE 4-5) for 90 sec.

Alternate between the high/low intensities for 5 rounds

Cool down for 3-5 min. at RPE 3-4

Remember, if you aren’t a little uncomfortable, you aren’t working hard enough. However, if you feel dizzy or faint at any time, please STOP.

If you have extra energy and time, do a little steady state cardio for another 10-20 minutes.

If you do not have access to cardio equipment, use the fat loss at home cardio program.

Level 1: I'm watching TV  

Level 2: I'm comfortable and could maintain this pace all day long

Level 3: I'm still comfortable, but am breathing a bit harder

Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly

Level 5: I'm just above comfortable, am sweating more and can still talk easily

Level 6: I can still talk, but am slightly breathless

Level 7: I can still talk, but I don't really want to.

Level 8: I can grunt in response to your questions and can only keep this pace for a short time period

Level 9: I am probably going to die, call an ambulance

Level 10: I am dead

Fat Loss at HOME CARDIO

No gym equipment for cardio? Here is a High Intensity Interval cardio workout you can do at home.

Follow the sequence below, only resting if necessary. This workout will take 18 minutes.

60 seconds sumo runs (max effort), 120 seconds squats

60 seconds jumping jacks (max effort), 120 seconds lunge with twist

60 seconds burpees (max effort), 120 seconds side lunges (touching floor)

60 seconds sumo runs (max effort), 120 seconds alternating reverse lunges

60 seconds mountain climbers (max effort), 120 seconds alternating one-legged reach

60 seconds squat jumps (max effort), 120 seconds bicycle crunches

Sumo Runs: Stand in a wide stance position (as for a sumo squat) and run in place as quickly as you can.

Burpees: From standing position, crouch down so your hands are on the floor in front of you, jump your feet back so you are in a plank position, jump your feet back into crouch position and stand up. That’s one rep.

Mountain climbers: Get in a plank position and bring one knee towards your belly button, alternating legs, move as quickly as you can. (Like running in place in a plank position)

Single Leg Reach: Standing with feet shoulder width apart, bend over at waist, on single leg, while reaching out in front of you with opposite arm. Return to starting position and repeat with other leg. For a demonstration, go to Youtube and type in “anterior leg reach” in search option.