Basic Weekly Exercise Routine Sticking to this routine over the next 4 months will help you form good habits while losing weight in a healthy manner. Each month, your workouts will become a bit more challenging. Day Workout Type Monday Total Body Tuesday Interval Training Wednesday Total Body Thursday Interval Training Friday Rest Saturday Total Body Sunday Rest Month 1 Interval Training Choose a favorite cardio workout such as running, swimming, hiking or biking. Exercise for 20 minutes, alternating between 30 seconds at 80 percent effort and 30 seconds at 40 percent effort. Total Body Perform the timed exercises for 30 seconds, then rest for 30 seconds. For exercises that require reps, perform 10. Mountain Climbers (Timed) Begin in push-up position with your hands placed directly beneath your shoulders and your legs extended behind you. Explosively pull your right knee to your chest, then extend it back as you drive your left knee toward your chest. Alternate continuously. Box Jump (Reps) Stand in front of a box that’s 2 to 4 feet high. Squat down until your thighs are nearly parallel to the ground, then swing your arms forward as you explode upward on to the box. Jump back down and repeat. Superman (Timed) Lie on your stomach on a mat with your arms and legs extended and elevated a couple of inches above the ground. Raise your right arm and left leg as high as you can, then lower, repeating the movement with the opposite limbs. Continue alternating in a fluttering motion. Reverse Lunge (Reps) From a standing position, take a giant step backward with your left leg, then bend your knees and lower yourself until your left knee is nearly touching the ground. Push through your right heel and straighten your legs as you return to starting position. Repeat 10 times on each side. Plank (Timed) Begin on all fours, with your arms fully extended beneath your shoulders, legs extended behind you, supporting your weight on your toes. Engage your abs and point your face at the floor. Your body should form a straight line from your head to your heels. Hold the pose for the indicated amount of time. Leg Lift (Reps) Lie on your back on a mat with your legs together and fully extended. Raise both at once until they create a 45-degree angle with the floor. Lower them until they are hovering about 2 inches above the ground, then raise them again. Burpees (Timed) Stand with your feet shoulder-width apart. Bend your knees and reach your arms toward the ground until your palms are flat against it. Then, jump your legs back and bend at the elbows to lower yourself into a push-up. As you raise your chest back up, jump your feet between your hands. Jump off the ground explosively and land in the starting position. Medicine Ball Slam (Reps) In a standing position, hold a ball with both hands, arms fully extended overhead. Bend your knees and lower yourself into a squat position as you bring the ball between your legs and touch it to the floor. Stand and repeat. Month 2 Interval Training Increase your total workout time to 24 minutes and break it down into four 6-minute sessions. After each session, do either sit ups, crunches or side crunches for 2 minutes (30 seconds on, 30 seconds off). Total Body Decrease your rest in the timed sets to 15 seconds and increase the number of reps you perform to 12. Month 3 Interval Training Increase your total workout time to 30 minutes and break it down into five 6-minute sessions. After each session, do either sit ups, crunches or side crunches for 2 minutes straight. Total Body Decrease your rest in the timed sets to 10 seconds and increase the number of reps you perform to 15. Month 4 Interval Training Increase your total workout time to 36 minutes and break it down into six 6-minute sessions. After each session, do either sit ups, crunches or side crunches for 2 minutes straight. Total Body Keep your rest time at 10 seconds for timed exercises, but increase the number of reps you perform to 20.