Week 1 Workout Monday Cardio: 30 minutes of running @70% maximum heart rate.* Record the distance you cover in 30 minutes. Core Circuit: Complete the following exercises with no break between them. Repeat three times. Take a 3-minute break between sets. * Crunches x20 * Plank x30 seconds * Side plank x30 seconds (each side) * Hanging knee raises x10 Tuesday HIIT Training: Biking 10 sets of 60 seconds hard with 60 seconds of recovery @80% of your maximum heart rate. Wednesday Cardio: 30 minutes of biking @70% maximum heart rate Record the total distance you cover. Core Circuit: Complete the following exercises with no break between them. Repeat three times. Take a 3-minute break between sets. * Bicycle crunches x20 * Russian twisters x20 * V-sit ups x15 * Hanging leg raises x10 Thursday Rest Friday Cardio: 30 minutes of running @70% maximum heart rate. Record the distance you cover in 30 minutes. Saturday HIIT Training: Rowing 10 sets of 30 seconds with 60 seconds of recovery @80% of your maximum heart rate. Core Circuit: Complete the following exercises with no break between them. Repeat three times. Take a 3-minute break between sets. * Crunches x20 * Plank x30 seconds * Side plank x30 seconds (each side) * Hanging knee raises x10 Sunday Rest Week 2 Workout Monday Cardio: 30 minutes of running @70% maximum heart rate. Try to run farther than you did during week 1. Core Circuit: Complete the following exercises with no break between them. Repeat three times. Take a 3-minute break between sets. * Crunches x25 * Plank x40 seconds * Side plank x40 seconds (each side) * Hanging knee raises x12 Tuesday HIIT Training: Biking 12 sets of 60 seconds hard with 60 seconds of recovery @80% of your maximum heart rate. Wednesday Cardio: 30 minutes of biking @70% maximum heart rate. Try to increase your distance from the week before. Core Circuit: Complete the following exercises with no break between them. Repeat three times. Take a 3-minute break between sets. * Bicycle crunches x25 * Russian twisters x26 * V-sit ups x20 * Hanging leg raises x12 Thursday Rest Friday Cardio: 30 minutes of running @70% maximum heart rate. Try to run farther than you did during week 1. Saturday HIIT Training: Rowing 12 sets of 30 seconds with 60 seconds of recovery @80% of your maximum heart rate. Core Circuit: Complete the following exercises with no break between them. Repeat three times. Take a 3-minute break between sets. * Crunches x25 * Plank x40 seconds * Side plank x40 seconds (each side) * Hanging knee raises x12 Sunday Rest Week 3 Workout Monday Cardio: 30 minutes of running @70% maximum heart rate. Try to run farther than you did during week 2. Core Circuit: Complete the following exercises with no break between them. Repeat three times. Take a 3-minute break between sets. * Crunches x30 * Plank x50 seconds * Side plank x50 seconds (each side) * Hanging knee raises x12 Tuesday HIIT Training: Biking 10 sets of 60 seconds hard with 45 seconds of recovery @80% of your maximum heart rate. Wednesday Cardio: 30 minutes of biking @70% maximum heart rate. Try to increase your distance from the week before. Core Circuit: Complete the following exercises with no break between them. Repeat three times. Take a 3-minute break between sets. * Bicycle crunches x30 * Russian twisters x30 * V-sit ups x20 * Hanging leg raises x12 Thursday Rest Friday Cardio: 30 minutes of running @70% maximum heart rate. Try to run farther than you did during week 2. Saturday HIIT Training: Rowing 10 sets of 30 seconds with 45 seconds of recovery @80% of your maximum heart rate. Core Circuit: Complete the following exercises with no break between them. Repeat three times. Take a 3-minute break between sets. * Crunches x30 * Plank x50 seconds * Side plank x50 seconds (each side) * Hanging knee raises x12 Sunday Rest Week 4 Workout Monday Cardio: 30 minutes of running @70% maximum heart rate. Try to run farther than you did during week 3. Core Circuit: Complete the following exercises with no break between them. Repeat three times. Take a 3-minute break between sets. * Crunches x30 * Plank x60 seconds * Side plank x60 seconds (each side) * Hanging knee raises x15 Tuesday HIIT Training: Biking 12 sets of 60 seconds hard with 45 seconds of recovery @80% of your maximum heart rate. Wednesday Cardio: 30 minutes of biking @70% maximum heart rate. Try to increase your distance from the week before. Core Circuit: Complete the following exercises with no break between them. Repeat three times. Take a 3-minute break between sets. * Bicycle crunches x30 * Russian twisters x30 * V-sit ups x25 * Hanging leg raises x15 Thursday Rest Friday Cardio: 30 minutes of running @70% maximum heart rate. Try to run farther than you did during week 3. Saturday HIIT Training: Rowing 12 sets of 30 seconds with 45 seconds of recovery @80% of your maximum heart rate. Core Circuit: Complete the following exercises with no break between them. Repeat three times. Take a 3-minute break between sets. * Crunches x30 * Plank x60 seconds * Side plank x60 seconds (each side) * Hanging knee raises x15 Sunday Rest *Maximum Heart Rate = 220-age Note: You can also you an RPE (rated perceived exertion) scale to monitor your heart rate. The level of difficulty on a scale of 6-20 should be about 14 or 15 when you’re working at about 70% of your maximum heart rate.